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5 Proven Weight Loss Tips for Women

Your weight is an important consideration for a healthy and productive life. Being overweight, particularly obesity is an established lead cause of many high-risk health conditions, including diabetes, cardiovascular diseases, and cancer. 

While multiple factors influence how many pounds you gain over a set period, like genetics, underlying health conditions, and unhealthy living habits, setting the tone regarding your health is more of a priority than leisure. 

Not only do you feel good, but you also look good and can add a few more years to your life. As such, there is an increased emphasis on lifestyle medicine, which includes healthy habits, dieting, and exercise. But what works well, particularly for women? 

There's plenty of advice online offering numerous strategies for weight loss. However, men and women differ significantly in body composition and physiology. 

So, while the weight loss goal remains the same for both genders, the strategies will vary marginally. This article explores five effective weight loss tips for women. But, first, examine the difference in weight loss between men and women.

How Weight Loss Differs Between Men and Women

The principle of weight loss is to reduce calorie intake while burning excess fat through physical activity. However, the route to achieving this will differ for men and women for two reasons:

  • Body composition: Men tend to have more muscle mass and lesser body fat than women. This implies that men lose more calories at rest (higher metabolic resting rate) than women. Therefore, under the same dieting and exercise program, men are more likely to lose more weight than women.

 

  • Hormonal profile: Men and women differ in hormone composition, which affects how they store or burn fat. For instance, men have more testosterone than women. Testosterone helps to burn fat and build muscle. On the other hand, women have more estrogen than men, leading to increased fat storage in the hips and thighs.

5 Weight Loss Tips for Women

  • Eat More Protein

Protein supports muscle tissue growth and repair. Eating extra protein might make you feel satisfied for longer, which can help you consume fewer calories overall and aid in weight loss. 

Every meal and snack should have at least one source of protein, such as lean meat, fish, eggs, or beans. Increasing your protein consumption will also help you lose weight while maintaining muscle mass, which is important for a healthy metabolism. You may also consider taking protein supplements to boost your strength. Check out Rave Reviews for product recommendations.

  • Practice Calorie Restriction

Calorie restriction involves reducing your calorie intake while avoiding malnutrition or nutrient deficiencies. The principle behind this calorie restriction is simple: when you consistently consume fewer calories, there will be less sugar in your body. 

Consequently, your body will begin to depend on stored fat for its energy needs, which will cause you to shed weight. You can practice calorie restriction by eating low-calorie foods and intermittent fasting.

Low-Calorie Diet

A low-calorie diet contains between 800 to 1200 calories per day, much lower than the 1,600 to 2,400 calories recommended for women. While a low–calorie diet contains much fewer calories, it still maintains a high nutrient content. 

They include:

  • fruits
  • vegetables
  • whole grains
  • lean proteins

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Intermittent Fasting

Intermittent fasting involves alternating fasting and eating periods. Intermittent fasting for women can be done using several methods, including:

  • Time-restricted feeding: Time-restricted feeding involves eating within an 8-hour window each day.
  • Alternate-day fasting: In alternate-day fasting, you alternate between the days when you reduce your calorie intake and when you eat a regular calorie-rich diet.
  • The 5:2 diet: In the 5:2 diet method, you eat your regular ration for five days a week and eat a low-calorie diet on two non-consecutive days.

Who should avoid calorie restriction?

While calorie restriction can benefit many people, some groups should avoid it.

  • Pregnant or breastfeeding women should not restrict their calorie intake, as it can lead to nutrient deficiencies for both the mother and baby. 
  • Children and adolescents should also avoid calorie restriction, as they need adequate nutrition for growth and development.
  • Additionally, people with a history of eating disorders should avoid calorie restriction, as it can trigger disordered eating behaviors. 
  • Those with certain medical conditions, such as diabetes or hypoglycemia, should consult a healthcare provider before starting a calorie-restricted diet.

  • Incorporate Strength Training

Strength training is just as vital for weight loss, especially for women, as aerobic exercises like jogging and cycling are for burning calories. 

You can build more lean muscle mass through strength training. Strength training also improves your posture, balance, and general fitness. 

You can undertake two to three strength training sessions per week, focusing on all the major muscle groups, including the legs, arms, back, and chest. 

  • Get Enough Sleep

Sleep is important for your general health and well-being, and it might impact your efforts to lose weight. Maintaining a good diet and exercise program can be difficult when you don't get enough sleep since it can mess with your hormones, increase your hunger, and sap your vitality.

Aim for a consistent sleep-wake routine and at least 7-8 hours of good sleep each night. A calming nighttime practice (like having a warm bath, reading a book, or practicing meditation) can also aid in helping you relax and be ready for sleep. Consider incorporating a calming nighttime practice, such as enjoying a warm bath, reading a book, or practicing meditation. Creating a relaxing environment with the use of best sleep lights can also contribute to a soothing atmosphere, promoting better sleep hygiene.

  • Drink Plenty of Water

Drinking enough water can help with weight loss by making you feel full. When dehydrated, your body frequently confuses thirst with hunger, resulting in excessive snacking and overeating. You can minimize your overall calorie intake and boost weight loss by drinking enough daily water.

In addition, studies have shown that drinking water can temporarily increase metabolism by up to 24-30%. This implies that after drinking water, the body burns more calories at rest, which might help with weight loss over time.

Final Thoughts

Science and medicine affirm that being overweight is bad for your health, factoring in health conditions such as diabetes, cardiovascular diseases, and cancer. Therefore, maintaining a healthy weight is essential for a quality life. 

Women differ significantly from men in body composition and physiology, which impacts how they store and burn fats. Therefore, women require specialized plans to achieve their weight loss goals.

That said, women will benefit from more strength training while eating more protein, drinking more water, getting more sleep, and practicing calorie restriction, which includes intermittent fasting.

6 Effective Ways To Pay For CBD Gummies in 2023

CBD gummies have become increasingly popular in recent years as a way to experience the benefits of Cannabidiol in a delicious and convenient form. However, not all of these gummies are created equal, and some may not offer the quality and potency consumers seek. That's where the option to pay for premium Cannabidiol gummies comes in. By paying a little extra, you can rest assured that you are getting high-quality, potent gummies made with the finest ingredients and free from harmful additives. So if you're seeking a convenient and delicious way to incorporate CBD Edibles from CBD.co into your daily routine, it may be worth considering paying for premium CBD gummies.

6 Effective Ways To Pay For CBD Gummies in 2023

1. Cash

Cash is a reliable and traditional way of making payments. With the increase in digital payments, it is easy to overlook the simplicity and effectiveness of using cash for purchases. CBD gummies can easily be purchased with cash, making it a convenient choice for those who prefer to keep their transactions offline or cannot access online payment methods. In 2023, cash is expected to remain a vital form of payment, especially for those who value the security and traceability that comes with physical currency. So, if you're looking to grab some CBD gummies, consider using cash for a seamless and hassle-free transaction.

2. Online Shopping with Credit/Debit Card

Online shopping has become increasingly prevalent and convenient, especially with paying with credit or debit cards. This payment method is easy and secure, making it an effective way to purchase CBD gummies in 2023. With the click of a button, consumers can browse various products and deliver them straight to their doorstep. Additionally, paying with a card allows for easy tracking of expenses and budgeting. It's vital to ensure the website is reputable and secure before entering sensitive financial information. Whether you're a first-time buyer or a seasoned online shopper, using a card to complete your transaction provides a hassle-free experience

3. Upfront Payment on Subscription Services

Upfront payment may not be the most popular choice when paying for subscription services. However, in the case of CBD gummies, it may just be the most effective option in 2023. This payment method involves paying the full amount for the subscription upfront rather than making monthly payments. Not only does this ensure that you won't forget to make a payment and risk losing access to your favorite Cannabidiol gummies, but it can also save you money in the long run. With a one-time payment, you may be able to score a discount or special offer that wouldn't be available with monthly payments. So if you're a regular consumer of CBD gummies, consider opting for upfront payment to ensure you never go without your go-to treat.

4. Using a Payment App

If you plan on purchasing CBD gummies in 2023, consider using a payment app for a seamless transaction. Payment apps are becoming increasingly popular and offer a convenient alternative to traditional payment methods. With just a few taps on your phone, you can securely process your payment and receive Cannabidiol gummies. Payment apps make purchasing easier and safer as they provide an added layer of security during transactions. Using a payment app, you can ensure that your purchase is completed quickly and hassle-free.

5. Redeeming Store-Specific Rewards for Discounts

If you're looking to save money on CBD gummies this year, one way to do so is by redeeming store-specific rewards for discounts. Many stores offer rewards programs that allow you to earn points or discounts that can be applied to future purchases, including Cannabidiol products. By taking advantage of these programs, you can save money on the cost of your CBD gummies without sacrificing quality. Moreover, these rewards programs often have additional perks, such as exclusive offers or early access to new products. So, before making your next purchase, check if your favorite CBD store offers a rewards program and start racking up those discounts.

6. Gifting or Promo Codes-based Discounts

Looking for an effective way to pay for CBD gummies in 2023? Gifting or promo code-based discounts may be the answer you're looking for. Whether buying these gummies to help relieve stress, promote relaxation, or simply for enjoyment, every bit of savings can make a difference. Gifting or promo codes are a great way to score discounts on your favorite CBD gummies or try out new brands and flavors. By applying a code at checkout, you can enjoy significant savings on your purchases. With the increasing popularity of these products, it's wise to take advantage of every opportunity to save some cash. Start hunting for those promo codes now and shop smarter for your CBD gummies in 2023.

Things To Consider While Paying For CBD Gummies in 2023

As the new year kicks in, many people turn to CBD gummies to promote relaxation and enhance their overall wellness. However, with so many options available in the market, it can be daunting to choose the right product. When paying for these gummies, it's essential to consider several factors:

● First, ensure that the product is derived from high-quality ingredients and is third-party
lab tested for purity and potency.
● Additionally, consider the dosage and concentration of the gummies and opt for a
brand that offers a variety of flavors and strengths.
● Lastly, read customer reviews to learn about their experience with the product.

These considerations will help you choose a reliable and effective CBD gummy product
in 2023.

Final Thoughts

In conclusion, paying for CBD gummies can be done in various practical ways in 2023. One can use discount codes, subscribe to companies' newsletters and social media pages, and utilize cash back rewards programs. Additionally, it is vital to ensure that the purchased CBD products are of high quality and have been tested for purity and potency. It is also recommended to check the reputation of the Cannabidiol brand and read reviews from previous customers. With these tips, users can enjoy the benefits of CBD gummies while still being financially responsible.

Budget-Friendly Student Breakfasts: How Not to Waste All Your Scholarship on Food

One predicament a scholar may confront is the problem of balancing their limited financial resources with the necessity of consuming wholesome and nutritious sustenance. However, a meager budget can maintain your physical well-being and taste preferences. By employing astute planning and wise selection, it is possible to concoct delectable and cost-effective morning meals that won't burn a hole in your pocket.

In this article, I'm giving you some pointers and stratagems for optimizing your grant and still relishing a satiating breakfast each day!

Plan Ahead and Shop Smart

Planning is critical to economize on sustenance. Before setting foot in the grocery store, list the provisions you require for the week. Browse through promotional materials and discount vouchers to spot the most advantageous deals. Buy in large quantities, as it can accumulate considerable savings over an extended period. Bread, cheese, and even fruits can endure extended periods of freezing. Consider purchasing generic or store-brand items, as they are commonly more economical than their branded counterparts. This approach promotes monetary savings while preserving the same quality of nourishment.

Simple and Easy Breakfast Ideas

After acquiring a more nuanced understanding of how to shop smart, it is opportune to proceed towards some fundamental yet efficacious propositions for the morning repast that will not cause a rupture in one's financial reserves.

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Oatmeal

Oatmeal, a budget-conscious breakfast option, offers many customization opportunities to suit your preferences. By incorporating a melange of fruits, nuts, or honey, you can add a drop of flavor to your morning meal. Regarding health benefits, steel-cut oats rank the highest among their counterparts, but instant oats serve as an acceptable alternative if you're crunched for time.

Yogurt and Granola

Yogurt and granola are an excellent amalgamation for a practical and effortless meal. Use unsweetened yogurt and add fruits or honey for sweetness. Overproduced granola can burn a hole in your pocket and compromise your well-being, making homemade granola is economical and nutritious.

Eggs

Eggs are an incredibly multifaceted and can be transformed through numerous techniques. One can pull together a batch of muddled eggs, construct an assortment, or immerse eggs in heated water. To obtain a well-rounded feast, match these creations with slices of nutrient-rich whole-grain bread or an array of succulent fruit.

Smoothies

Smoothies provide a magnificent avenue for incorporating many fruits and vegetables into one's breakfast regimen. A cost-effective approach entails utilizing frozen fruits while supplementing milk or yogurt for added protein content. Should one desire to augment the nutritional value, infusing the smoothie with spinach or kale would be a wise choice.

Peanut Butter Toast

Peanut butter toast is a time-honored option for the morning meal that is economically viable and satiating. Opt for bread made from whole grains and smear it with a generous serving of peanut butter, followed by placing slices of banana on top for a wholesome and delicious breakfast.

Tips for Eating Healthy on a Budget

While eating within your budget is essential, it's also important to prioritize your health.

Numerous factors can impact one's health, with education being one of the most prominent. When you're feeling anxious and lacking an appetite due to an unfinished task, it's worth considering the information offered by www.writingpapersucks.com. This website endorses trustworthy writing services and highlights unscrupulous ones, thus preventing unsuspecting individuals from falling prey to their deceitful tactics.

Here are some tips on how to eat healthy on a budget.

Choose Whole Foods

Whole sustenance, such as fruit, vegetables, and intact grains, provide salubrious and cost-effective options compared to processed food. Additionally, they supply many nutrients while inducing a sustained feeling of satiation.

Cook at Home

Cooking meals in your abode grants you authority over the ingredients used, a benefit not conferred upon one when dining at a restaurant, where food and beverage costs are often exorbitant.

Use Leftovers

It would be advantageous to refrain from disposing of any remaining sustenance. Instead, one could utilize the leftovers to concoct an entirely novel and distinct meal or preserve them later using refrigeration or freezing. This approach would result in the reduction of food wastage and, ultimately, serve to economize one's expenses.

Avoid Convenience Foods

Convenience foods like frozen meals and packaged snacks are often more expensive and less healthy than homemade meals. Avoid them as much as possible and opt for homemade alternatives.

Conclusion

In conclusion, it is feasible to maintain one's health and satisfy one's taste buds even while on a shoestring budget. It can be achieved by taking a proactive approach, being savvy when shopping, and choosing simple yet wholesome breakfast options. It is crucial to prioritize whole foods, prepare meals at home, use leftovers, and abstain from convenience foods to cultivate a diet that is both beneficial to one's health and budget-friendly. With these hints and tactics, one can effectively capitalize on their scholarship or budget and still revel in the daily delectable and nourishing breakfast fare.

Healthy Snack Ideas for Studying and Late Nights

As we all know, late-night study sessions and busy work schedules often leave us drained and hungry. Fueling our bodies and minds with the right snacks is crucial to help us power through these demanding times. This article will explore various healthy snack ideas perfect for studying and late nights, ensuring you stay energized and focused.

Wholesome Energy Bites

Energy bites are a tasty and convenient option to keep you going during long study sessions. These little morsels are packed with nutrients, providing a quick energy boost when needed. Here are some energy-bite recipes to try:

  1. Oatmeal Peanut Butter Energy Bites: Combine rolled oats, natural peanut butter, honey, and chopped dark chocolate. Form into bite-sized balls and refrigerate.
  2. Almond Coconut Energy Bites: Mix almond butter, shredded coconut, honey, and vanilla extract. Roll into small balls and refrigerate.
  3. Date and Nut Energy Bites: Blend dates, almonds, walnuts, and a pinch of sea salt in a food processor. Roll the mixture into balls and refrigerate.

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Protein-Packed Greek Yogurt Parfaits

Greek yogurt is an excellent source of protein and calcium, making it an ideal snack for late-night study sessions. To create a delicious Greek yogurt parfait, layer yogurt with your fruit, nuts, and honey choice. Some parfait combinations to consider include:

  1. Berry Blast: Greek yogurt, mixed berries, almonds, and honey.
  2. Tropical Delight: Greek yogurt, mango, pineapple, coconut flakes, and a drizzle of honey.
  3. Cinnamon Apple: Greek yogurt, diced apples, walnuts, cinnamon, and honey.

Hearty Whole-Grain Sandwiches

Whole-grain sandwiches offer a filling and nutritious snack that's easy to prepare. Choose lean proteins, plenty of vegetables, and healthy spreads to create a satisfying and energizing sandwich. Some whole-grain sandwich ideas include:

  1. Turkey Avocado Sandwich: Bread, sliced turkey, avocado, lettuce, and mustard.
  2. Hummus Veggie Sandwich: Bread, hummus, cucumber, bell peppers, and spinach.
  3. Tuna Salad Sandwich: Bread, light tuna salad (made with Greek yogurt instead of mayo), lettuce, and tomato.

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Crunchy Veggie Sticks and Dips

Vegetable sticks are a low-calorie snack easily paired with various healthy dips. This combination provides a satisfying crunch and a nutrient-rich snack. Some popular veggie sticks and dip pairings are:

  1. Carrots and Hummus: Baby carrots dipped in hummus offer a combination of crunch, creaminess, and a good protein dose.
  2. Celery and Almond Butter: Celery sticks filled with almond butter balance crunch, creaminess, and healthy fats.
  3. Bell Peppers and Greek Yogurt Dip: Bell pepper strips paired with a Greek yogurt-based dip offer a colorful and nutrient-dense snack option.

Nourishing Smoothies

Smoothies present a flexible and stimulating alternative for an evening repast. Opt for an amalgamation of assorted fruits, verdant produce, and protein reservoirs to forge a healthy smoothie. Here are a few smoothie notions for your perusal:

  1. Green Machine: Blend spinach, kale, banana, almond milk, and a scoop of protein powder.
  2. Berry Bliss: Combine mixed berries, Greek yogurt, almond milk, and chia seeds.
  3. Peanut Butter Banana Boost: Blend a ripe banana, natural peanut butter, almond milk, and a scoop of protein powder for a satisfying and energy-boosting smoothie.

Trail Mix with a Twist

Trail mix is a classic study snack with flavors and textures to keep things interesting. Create your custom blend by combining a variety of nuts, seeds, dried fruits, and even some dark chocolate for an extra treat. Some trail mix combinations to try are:

  1. Tropical Trail Mix: Mix cashews, almonds, dried pineapple, dried mango, and coconut flakes.
  2. Sweet and Salty Trail Mix: Combine almonds, walnuts, pumpkin seeds, dried cranberries, and dark chocolate chips.
  3. Savory Superfood Mix: Combine walnuts, sunflower seeds, goji berries, raisins, and a dash of sea salt.

Baked Veggie Chips

For those craving a crispy and savory snack, baked veggie chips can be a healthier alternative to traditional potato chips. Slice vegetables thinly, season with your favorite spices, and bake until crispy. Some baked veggie chip options include:

  1. Kale Chips: Toss kale leaves with olive oil, salt, and nutritional yeast, then bake until crispy.
  2. Sweet Potato Chips: Slice sweet potatoes thinly, season with paprika and sea salt, then bake until crisp.
  3. Zucchini Chips: Cut zucchini into thin rounds, season with garlic powder and salt, then bake until crunchy.

Healthy Popcorn Options

Popcorn can be a light and satisfying snack when prepared with healthy ingredients. Opt for air-popped popcorn and season with your choice of spices to add flavor without the added fat. Some healthy popcorn seasoning ideas include:

  1. Cinnamon Sugar Popcorn: Lightly spray air-popped popcorn with coconut oil, then sprinkle with cinnamon and stevia.
  2. Spicy Chili Lime Popcorn: Toss air-popped popcorn with chili powder, lime zest, and a pinch of salt.
  3. Garlic Parmesan Popcorn: Drizzle air-popped popcorn with olive oil, then toss with garlic powder and grated Parmesan cheese.

By including these alternatives into your daily routine, you can maintain your vigor, attentiveness, and sustenance around the clock! You can also try other helpful ways when you want to do my assignments online.

5 Easy Recipes for Your Breakfast

The opinion about breakfast as the starting meal of the day differs from person to person. Someone prefers to start the day with just a cup of coffee; others can eat a sandwich; and of course, some people cannot imagine the start of the day without a complete meal that contains eggs, sausages, cheese, cereals, some fruit, and toast with some jam.

It’s ok to decide what is better for you, even if you might be wondering is Chex mix healthy?

The most important thing is to understand the needs of your body. So, there is no sense in trying to persuade other people that their eating habits are different and that you do everything right. Let others decide what is better for them. If you chose, for example, to order essay online on SpeedyPaper and someone tried to persuade you that you should write your paperwork without help, for sure, it wouldn’t change your mind — the same with eating breakfast.

And meanwhile, if you eat breakfast and can’t imagine a typical start of the day without it, we have prepared five easy recipes for you to start your day ideally and get the energy to work the whole day effectively. If you worry that you will lack time to do your homework because of cooking, you can always order an essay by writepaperfor.me and enjoy your morning cooking routine. 

Scrambled eggs

You must whisk two large eggs, 6 tbsp single cream or full cream milk, and a pinch of salt until the mixture has one consistency. Heat butter on a non-stick pan and pour eggs. After 20 seconds, stir the eggs with a wooden spoon. Let it sit for another 10 seconds, then stir and fold again. Repeat until the eggs are soft. Remove from the heat and leave for a moment to finish cooking.

Pancakes

Take a large bowl and mix 200g self-raising flour, 1 ½ tsp baking powder and a pinch of salt. Then add three large eggs, 25g melted butter and 200 ml milk of choice. Whisk everything together and then pour into a jug. Heat a piece of butter and 1 tsp of oil in a large, non-stick frying pan over medium heat. Pour batter in rounds approximately 7cm wide. If you want your pancakes to be of different shapes, you can use a special tool. Pancakes spread when you cook them, so don’t pour them too close. Cook the pancakes for 1-2 minutes on each side. Serve them stacked up on a plate with maple syrup, if you like it, and any topping you have.

Oats

The easiest but really tasty breakfast. The night before serving, stir the cinnamon (1/4 tsp) and 100 ml milk into your oats with a pinch of salt. The next day, add some more milk if it’s necessary. Top with the yogurt, berries (50g will be enough), honey, and nut butter (if you are not allergic).

French toast

To cook the tastiest French toasts, put three eggs, 150 ml of milk, one tsp of mixed spice, 2 tbsp of double cream, and 1 tbsp apple cider vinegar into a jug and beat to combine, then pour the mixture into a large, shallow plate. Pour the remaining brandy into a cold frying pan, and add 15g of butter and the mixed dried fruit (4 tbsp). Warm over low heat for 3-4 mins until the liquid thickens. Lay the four panettone slices in the egg mixture and flip over to soak. It should be done quickly so they don’t break and be put aside for some time. Do this quickly so it doesn’t break apart. To fry the panettone, use the rest of the butter and fry for 3-4 minutes on each side. Don’t forget to use a lower heat so the outside doesn’t burn while the center cooks. Finally, put the slices on the plates, add crème fraiche (60 g for four toasts), mixed fruit, and a little maple syrup if you like it.

Muffins

Start with the flour (300 g) and bicarbonate of soda (1 tsp) and put them into a large bowl. Add 100gm coconut sugar, then mix the remainder with the flour and 50g of oats. After making a well in the center, put this bowl apart. Take a separate bowl and mash two bananas in there. When the bananas are smooth, add buttermilk (284 ml), five tbs of light olive oil, and two egg whites and stir until everything is combined evenly. Pour the liquid mixture you dot into the well in the second bowl and stir quickly with a wooden spoon. Don’t over-mix, even if the flour will still be visible somewhere. Add the blueberries, and you can mix one more time. After that, divide the mixture between the muffin cases (you’ll get enough mixture for 12-hole muffin tin). After that, put the rest of the oats and extra coconut sugar at the tops of the muffins. Bake for 18-20 mins in the oven heated up to 180°C until risen and dark golden.

 

Best Foods to Boost Your Brain Activity

In this modern era of rapidly-paced living, where multitasking and a bombardment of information are commonplace, concerns regarding amplifying brain function have become a pressing matter for countless individuals. Although it is widely known that regular exercise and sufficient rest play crucial roles in maintaining optimal cognitive performance, the strong impact of our dietary intake on brain activity is often disregarded. As a result, it is imperative to recognize the most efficacious comestibles that stimulate enhanced brain function, enabling us to remain astute and concentrated throughout the day.

Fatty Fish

Indubitably, integrating adipose fish, namely salmon, mackerel, and sardines, into one's dietary regimen is an immensely beneficial and prudent determination for advancing one's cognitive health. These magnificent sources of omega-3 fatty acids, which are unequivocally vital for proper cerebral operation, facilitate the creation of cell membranes within the encephalon, reinforcing cerebral activity and diminishing the tendency toward cognitive degeneration.

Scientific investigation has demonstrated that including omega-3s in one's sustenance can mitigate the adverse consequences of cerebral inflammation, which is frequently implicated in mood anomalies such as depression and anxiety. Consequently, adding fatty fish to one's regular dietary pattern is a simplistic and effective technique for augmenting one's psychological well-being and amplifying comprehensive neurological functioning.

Berries

It's worthwhile to articulate that delicious and healthful berries, namely blueberries, raspberries, and strawberries, are abundantly filled with flavonoids. These robust phytochemicals have been extensively researched and identified to have exceptional neuroprotective attributes. The studies have divulged their remarkable effectiveness in augmenting cognitive function and memory in older adults, which is an extraordinary feat.

Suppose you're in a rush and require a quick solution to accomplish a task. In that case, it may be advantageous to explore alternative options, even though berries are a fantastic nourishment for brain stimulation. For example, the choice of reading the reviews of EssayHub can help you find a reliable writing assistant and show unreliable sites with low ratings.

Nuts and Seeds

The ingestion of nuts and seeds holds excellent promise in elevating the levels of vitamin E, which in turn acts as a mighty bulwark against the harmful impact of oxidative stress on the brain. It results in a considerable reduction in the detrimental outcomes of this pathological process. It should be noted that vitamin E has also been associated with a significant enhancement in cognitive abilities, especially in older individuals. Moreover, nuts and seeds offer more than just a rich source of vitamin E; they are a treasure trove of proteins and healthy fats that aid in maintaining brain health and deter the onset of cognitive impairment.

Dark Chocolate

Including small amounts of dark chocolate into your dietary regimen has been demonstrated to amplify cognitive function and increase memory retention in elderly individuals. The flavonoids present in dark chocolate are also efficacious in abating cerebral inflammation, which has been inextricably linked to the manifestation of depressive and anxious states of mind. It is prudent to bear this in mind.

However, ‌dark chocolate is a copious source of calories and, as such, should be ingested in moderation. By adopting this approach, individuals can positively impact their psychological well-being and enhance cerebral activity.

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Leafy Greens

Leafy vegetables such as spinach, kale, and broccoli possess an exceptional collection of vital minerals and vitamins that are indispensable for the proper functioning of the brain. These vegetables are loaded with folate, vitamin K, and lutein, which are scientifically linked to high cognitive abilities and memory retention. In addition to their rich nutritional profile, leafy greens exhibit a meager calorie count and can help with shedding excess weight. This weight reduction, in turn, can enhance overall health and diminish the likelihood of cognitive degeneration.

Whole Grains

Whole grains such as brown rice, quinoa, and oats are excellent sources of complex carbohydrates, which offer a constant energy supply to the mind. It can improve cognitive function and lessen the danger of intellectual exhaustion. Additionally, whole grains contain large fiber, which can upgrade digestion and diminish the hazard of chronic disorders like cardiovascular disease and diabetes.

Eggs

Eggs represent an exemplary origin of choline, a fundamental nutrient for cerebral well-being. Choline actively constructs the brain's cellular walls, elevating cognitive performance and diminishing the risk of mental deterioration. Moreover, eggs are abundant in protein and salubrious lipids, both of which enhance the cerebral operation and decrease the chances of intellectual exhaustion.

Conclusion

It is an indisputable fact that the attainment of optimal brain health necessitates a comprehensive and tailored method. Each individual's cerebral functions are unique, so what may have favorable results for one person may prove futile for another. Individuals can reinforce their cognitive faculties by including diverse cerebral-enhancing sustenance and lifestyle practices in their daily regimen, ensuring sustained concentration and mental acuity throughout the day. This multifaceted approach has the potential to avert cognitive deterioration and facilitate cerebral longevity.

6 Tips to Get Enough Calcium in Your Diet

When you think of calcium, you probably imagine your bones. This mineral is essential for creating your skeleton, but that’s not its only function. It’s also vital for blood clotting, maintaining normal heart rhythms and preserving neurological homeostasis — keeping your nerves operating as they should.

However, your body doesn’t produce this mineral. You need to consume it through the foods you eat.

Here are six tips to get enough calcium in your diet.

1. Consume More Dairy Products

The most obvious way to consume more calcium is to up your dairy product consumption. Milk and milk products are high in this mineral while providing other benefits. For example, the casein in milk covers your teeth in protective protein, preventing decay, while the magical mineral helps maintain them from the inside.

Enriched dairy foods also contain vitamin D, an essential nutrient for absorption. Without this substance, your body can’t form enough of the hormone calcitriol — aka active vitamin D. Your body takes calcium from your bones if you don’t get a sufficient intake, weakening them instead of vice versa. Fortunately, your body also manufactures vitamin D with adequate sun exposure, but many people don’t get enough.

What if you’re one of the many whose stomach revolts when you drink a glass of the white stuff? Some lactose-intolerant folks can tolerate certain cheeses, such as Swiss, Parmesan, cheddar or feta. Yogurt is another excellent choice, providing a gut-healthy dose of probiotics with your calcium. Many plant-based milks such as cashew milk  also provide a decent amount of calcium.

Considering the potential challenges of incorporating dairy into your diet, especially for those with gut issues, exploring alternatives becomes crucial. If mornings are a rush and dairy isn't your go-to, perhaps a Morning Kick Supplement rich in power greens, probiotics, and ashwagandha could be a convenient way to ensure you meet your daily nutritional needs.

2. Get a Little Fishy

Other excellent sources of calcium and other essential nutrients like vitamin D are fish like salmon, shrimp and sardines. These benefit your body with omega-3 fatty acids, which are also critical for heart and neurological health. You need omega-3 and omega-6 fatty acids, but many people get too much of the latter because of our over-reliance on vegetable oils in processed foods. The unbalance may contribute to various diseases — correcting it can help.

The long summer days make it a snap to wrap some snapper in baking paper with a few lemon slices and fresh herbs from your garden, popping it on the grill for a few moments. You get juicy and delicious perfection without smelling up your house. What can you do during the winter months? Pop a few lemon slices in your Pyrex baking dish with a touch of rosemary to keep odors at bay. You’ll also impart a few extra nutrients and antioxidants in your meal.

3. Think Deep, Leafy Greens

“OK,” you might think, “calcium and vitamin D matter, but what if I practice a vegan lifestyle?” If so, you can still get enough of this precious mineral in your diet from plant-based sources.

One of your best options is deep, leafy greens like kale, broccoli and Swiss chard. These foods also offer rich reserves of vitamin K, another nutrient essential for blood clotting and cardiovascular health. Sauteing vegetables like spinach in olive oil makes this nutrient more bioavailable because it’s fat- and not water-soluble.

You don’t have to do much to get more of these foods in your diet — without living on salad. Add a slice of kale or a few spinach leaves to your lunchtime salad or wrap. Fill your next breakfast omelet with arugula. Make a delicious vegan burger with black beans and dark, leafy greens baked right into the patty, perhaps adding a few hemp seeds for texture.

4. Shop Milk Alternatives

You might also have luck with plant-based milk alternatives. A quick perusal of your grocery shelves reveals scores of brands with more calcium than dairy. Many of these products are enriched with this nutrient, but they can still increase your intake.

For example, many commercial brands of almond milk contain more calcium than dairy. Some varieties, such as hemp and fresh soy without additives, also have hefty doses of vitamin D. Many versions are lower in fat and calories, helpful for those watching their weight.

5. Consider a Supplement

Consider a supplement if you still harbor concerns about your calcium intake. Western minds seem to think more is automatically better for some reason, but this consumerist principle does not apply to the human body. It helps your bones, heart and nervous system, but too much can have the opposite effect. Your best bet is to keep a food and supplement diary to share with your doctor.

You have four choices for calcium supplements:

  • Calcium carbonate: The cheapest form contains 40% elemental calcium, and you can find it in products like Tums. Hello, affordability.
  • Calcium citrate: This form is in many popular supplements because of its absorbability but is less potent.
  • Calcium gluconate: This version is available in prescription strength to fight osteoporosis and some over-the-counter preparations.
  • Calcium lactate: This popular food additive also stabilizes and firms food.

6. Have Your Cake

Let’s end this list on a sweet note. Many of your favorite desserts are high in calcium, so consider finishing your meal with a flourish of delight if you’re concerned about your intake.

Ice cream and yogurt are obvious choices — and you can find non-dairy versions of each if you’re vegan. Many cultures end their meals with cheese and fruit, so get a bit continental and do the same.

Get Your Calcium

Calcium is an essential mineral for several body functions. Are you getting a sufficient intake? Calcium benefits many parts of the body, including bones and teeth. If you're concerned about your children's dental health and want to discuss more about calcium you should reach out to a dentist for kids who can guide you and inform you about your child's dental health and calcium intake

If you’re worried, follow the tips above to get enough calcium in your diet. You’ll enjoy stronger bones and a healthier heart and nervous system.

The best chicken pâté you will ever eat

Ladies and gentlemen gather 'round for the ultimate champion, the one and only...drumroll, please... the best chicken liver pâté you’ll ever eat.

Before we kick off, let’s talk about the elephant in the room — chicken liver. 

I know what you’re thinking – who likes chicken liver? 

Before I tried this pâté, chicken livers weren’t exactly my cut of choice either, but you’ll have to trust me on this: this chicken liver pâté will make you change your mind (sorry to any vegetarians reading this. I don’t make the rules!). 

Whilst chicken livers won’t exactly be making it on to your next breakfast shot on the gram, they are exceptionally nutritious, with one of the main benefits being they’re full of iron. Iron is needed to produce haemoglobin, a protein that carries oxygen in the blood.1 Consuming enough iron is particularly important for individuals at risk of anaemia, including people with heavy menstrual periods, pregnant women, athletes and vegetarians.   

Chicken liver is a great vitamin A source, giving you healthy vision and glowing skin. It’s also packed full of vitamin B12, essential for forming red blood cells and the proper functioning of the nervous system. 

Let’s not forget that chicken livers are high in protein, which plays a crucial role in maintaining overall health and well-being.1 Protein helps with weight management, boosts the immune system, and builds and repairs body tissues, making the ol’ chicken liver pâté a top-notch option for a post-workout snack. If you’re looking for easy ways to squeeze more protein into your day (I know I always am.), you have to try my new protein powder. It’s vegan and comes in either creamy chocolate or velvety vanilla.

Are we all on the same page about chicken livers now?

Great. 

Now, let’s talk taste. This pâté is like a party in your mouth, with a perfect balance of savoury chicken flavour and a hint of herbs and spices that will have your taste buds doing the cha-cha. It’s smooth, rich in flavour, and so simple to make that it’s almost silly. 

And let’s not forget about the convenience factor. This pâté is perfect for those busy days when you need a quick and easy snack. Spread it on crackers, bread, or even as a veggie dip, or get creative and use it as a sandwich filling or a topping on a homemade pizza. 

Getting excited? I thought so.

But Lee, where do you buy chicken livers?

I purchase my chicken livers from my local butcher, so I know it’s locally sourced, free-range and more ethically produced. Not only does it make my taste buds and body happy, but my conscience too.

Chicken livers can also be found at supermarkets in the fresh meat section, in the freezer, and sometimes in the specialty or organic section.

When buying chicken livers, check the expiration date and that they look and smell fresh. If you're buying frozen chicken livers, ensure they are sealed, and there are no signs of freezer burn. 

So, there you have it, folks. The best chicken pâté you’ll ever eat. Don’t just take my word for it; give it a try, and you’ll be doing the pâté cha-cha in no time.  

If you’re looking for more delicious recipes like this one, do I have the perfect book for you! Supercharge Your Life includes over 160 tried and tested delicious recipes. Take a look for yourself here.

Chicken Liver Pâté

Ingredients:

  • 3 tablespoons extra virgin olive oil
  • 500g free-range chicken livers
  • 1 onion, finely chopped or us spring onion (scallion) greens
  • 2 tablespoons grated lemon zest 
  • 1/2 teaspoon Celtic sea salt
  • 1 teaspoon finely chopped rosemary
  • 1 teaspoon finely chopped thyme
  • 2 garlic cloves, crushed
  • Generous pinch of grated nutmeg

Method:  

  1. Heat the olive oil in a frying pan over medium heat. 
  2. Sauté the livers and onion for 10 minutes or until the livers are browned, with no pink remaining.
  3. Transfer the mixture to a food processor, add the remaining ingredients and season well with freshly ground black pepper. Process until light and smooth.
  4. Transfer to a small dish, cover and chill in the fridge before using to allow the flavours to blend.

The pâté will keep for 2–3 days.

Resources:

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462824/

Do You Struggle with Sleep? Have you tried CBD?

With the hectic lives many of us lead these days, it can become difficult to relax and unwind. Many people find it really hard to switch off, and they tend to churn things over in their minds all the time even while at home. This can make it very difficult to rest and can impact sleep and life quality as well as quality time with loved ones.

If you're one of the many people who struggle when it comes to relaxing and switching off, you may find that CBD offers the ideal solution.

There are all sorts of CBD products you can choose from including CBD gummies, and these can make a big difference when it comes to your ability to unwind and let your mind rest and recharge. In this article, we cover some of the ways in which CBD can help. Did you know you can even cook with it? 

Why You Should Consider CBD for Relaxation

There are many reasons why CBD can help you to unwind, relax, and switch off. It has proven extremely effective in a variety of ways, and is a popular choice for a variety of conditions.

Some of the ways in which CBD can be used is to help:

Reduce Anxiety Levels

One of the things you can look forward to when you use CBD products is a reduction in anxiety levels. When you're always on the go and constantly have things on your mind, it can lead to elevating anxiety and stress levels. This makes it even more difficult for you to switch off and relax.

By incorporating CBD products into your wellness routine, you can help to reduce the levels of anxiety making it much easier for you to relax and unwind and benefit from the positive effects on your health, wellbeing, and quality of life.

Make it Easier to Sleep

Getting enough sleep is vital to your health and wellbeing, but if you struggle when it comes to switching off, you may find that getting quality sleep becomes impossible. This will then impact other areas of your life, so it is important that you address the issue.

CBD can boost your serotonin levels, and this can help to regulate sleep patterns and provide you with far better rest. As a result, you'll feel far more rested and you can reduce the risk of a range of problems that can stem from lack of sleep.

Have a Calming Effect

CBD is also a good tool for calming you down and helping you to relax, and this will also make it easier for you to feel together and centered. Many people use CBD products to help them with relaxation and it has proven hugely effective for many users. Just another way in which CBD can help when it comes to switching off.

If you're one of the many people who struggle when it comes to relaxing and switching off, you may find that CBD offers the ideal solution.

While CBD-based products are a bit pricey compared to other natural remedies out there, you can find plenty of dispensary deals that will make them more affordable.

By using CBD to help you to relax, you can look forward to a simple and effective solution that is affordable and has a proven track record. 

Have you ever tried CBD products? Let me know in the comments section below.

 

Why Eating Healthy Can Improve Language Learning Abilities

If you think language learning has nothing to do with your diet, think again. Ample studies demonstrate how gut health can determine your daily well-being, affecting every component of your active life, including concentration, mood, and stamina. And who really needs studies when you can conduct a simple experiment yourself? With each bite of fruit, you'll feel your energy firing on all cylinders and your mind becoming clearer, while a single Kitkat sugar bomb can wear you out in no time. It only takes a day’s worth of concentration to realize how vital food is to the overall quality of your life.

We've summed up how eating healthy can boost language learning abilities to ensure you never again forget that what's inside really counts!

Boosted Cognitive Functions

Simply put, the human brain is built of food. Elements as seemingly trivial as sodium, magnesium, and carbohydrates control how our brain cells develop, whether they form new connections or shrink and perish. Electrolytes help create and transmit nerve impulses, whereas glucose supplies the energy required for brain function. Foods such as vegetables, fruits, and whole grains are neuro-protective. That said, including vital nutrients in your diet can skyrocket your language-learning abilities like nothing else.

It should come as no surprise that fast food, excess fats, and refined sugars are downright hazardous, instantly making us feel fatigued and increasing our risk of ample diseases tenfold. So the next time you need a snack before harnessing stellar academic writing skills with the best companies, you stumble upon on LetsGradeIt, ditch that McDonald's trip and opt for healthy foods that can help keep your brain sharp and healthy!

Any student wishing to boost cognitive health should make sure the fridge is swarming with life: varied vegetables and fruits, whole grains, nuts, pulses, seeds, homemade juices, and kombucha, especially those engaged in online language study. Experts advise incorporating at least 30 plants a week, as variety is essential to help ward off infections and preserve optimal brain health.

Improved Mood

It's amazing how little talk is regarding the almost miraculous ability of healthy foods to lift spirits and bring us lasting joy instantly. We are constantly assaulted with marketing new medical medications and supplements, but the majority of people can significantly improve their health simply by modifying their diet. Having said that, it is critical to educate ourselves on the numerous benefits of foods to build a perfect diet. Complex carbs (such as sweet potatoes and beans) help produce the feel-good hormone serotonin, berries reduce inflammation, nuts reduce stress, and bananas boost dopamine.

Eating healthy, therefore, directly impacts your language learning abilities. Food is the fuel that lets your body operate on a certain vibration during the day. Its quality and health characteristics influence every single aspect of the conscious mind, including stress levels, mood, and resilience. Whether you have to socialize, consult online human translation services, engage a paperwriter, or learn a new language, your brain needs to stay alert and open to new experiences. The moment you understand that a handful of nuts can become your trusted ally in tackling any of these tasks, while a hamburger is a villain that will surely get in the way, your productivity levels will soar.

Have Some of What You Fancy

As harmful as highly processed foods are, it is never a good idea to neglect them fully. You should avoid radicalism at all costs. You can indulge in occasional treats as long as you realize the importance of moderation. If you practice mindful eating in general, there is nothing wrong with tasting that yummy lemon tart in the morning, more so if you exercise afterward to burn calories and eat lots of fruits and veggies to get vital nutrients. You can also use these foods to boost motivation, like promising yourself a delicious treat after a long weekend of rigorous studying and exercise. Your brain will thank you for the occasional treat if you feed it healthy nutrients 90% of the time.

The Way Forward

Nutrition research is a relatively young field; vitamins were discovered only a century ago. This is why there is still much to be studied and also why there is so much conflicting data on the dos and don'ts of healthy eating. However, sufficient research exists to help you determine the ways to improve your diet and help those little grey cells! No one can seriously debate the role of cruciferous veggies in boosting multiple brain functions and warding off Alzheimer’s disease; or of dark chocolate to instantly lift the mood. 

That said, make sure you delve deeper into researching your perfect diet to keep you energized throughout the day. And if you’re looking to master a new language, diet is more important than ever to prepare your brain for a difficult task at hand. 

How to Make Easter Recipes a Fun Language Learning Activity for Kids

Easter is a fun time to relax and catch up with friends and family. The best way to achieve this is to meet, converse, and eat food. As a parent, if you have children learning another language, this time of the year can be an opportunity for them to practice the dialect. With the right recipes, you can get your children excited about making food during Easter. Furthermore, they can get much-needed language practice as they indulge in fun activities. As such, this article presents how to make Easter recipes a fun language-learning activity for kids.

Visual Aids

Before you select the recipes to use, you will want to have in place all the material required to develop visual aids. With these tools, you can easily present new concepts and words in a new exciting, and engaging manner. If you intend to make brownies for the holiday, you should make a presentation showing the steps involved. In addition, you should present all the ingredients in the language you want them to master. If you need help creating content for your presentation, you should consider using professional translation services. These platforms will help you develop high-quality versions of your content in a foreign language.

Select Easy Recipes

When dealing with children, you would not want to indulge in making something complicated. Selecting a complex recipe with not resonate with your kids. Instead, you should find and choose recipes that are easy to prepare. Research what people around the world are eating during Easter time and try some of the recipes. Examples of foods you should consider making include:

  • Cookies;
  • Brownies;
  • Cake;
  • Buns or rolls.

Present New Words

Learning the words of a new language can be tricky. Therefore, you should take your time to introduce kids to new or complex vocabulary. You must highlight and translate the names of each kitchen tool or ingredient you want to use. Doing this simplifies all the activities you have planned for them.

Take a Multicultural Approach

Language learning is usually closely related to people’s culture and traditions. As such, you will want to make the entire process immersed with the cultures and traditions of the target language. If you intend to use an Arab recipe during Easter, it may benefit the learning process if you use a Mid-Eastern theme. Doing this helps your children visualize the dialect they are trying to learn. Likewise, it makes the process fun and aids the retention of new words. This approach can take a lot of time you might lack due to your college assignments. If so, try WritingUniverse to aid with your tasks. This way, you will have more time and energy for planning cool Easter activities.

Encourage Writing and Reading

The core of mastery of every dialect is the ability to read and write. While preparing Easter recipes, you can introduce activities that help your kids write and read in the target language. For example, each child should read out the specific recipes before you start preparing them. Similarly, you should encourage each child to write a list of the items they need to make a meal.

Sharpen Listening Skills

Explain clearly all the recipes you have planned for your kids. Encourage them to listen to you as you describe each process in the target dialect. Through these processes, your children can develop invaluable skills that may aid listening and comprehension. In addition, you will want to encourage them to ask questions when things are unclear.

Prioritize Communication

If you want to make an Easter party that is fun and aids language learning for kids, you must prioritize communication. When children engage in cooking and baking, you must encourage them to interact using words and phrases of the target dialect verbally. To achieve this, you must engage with them. Also, you will want to support them by correcting them and coming to their aid when they find it challenging to articulate themselves. Doing this helps reinforce the learning process. It also enhances your children's overall confidence.

Take Advantage of Math

Learning another language involves knowing numbers. Thus, it will benefit your kids if you engage in simple mathematics. You can achieve this by counting the items to use when making meals. As such, counting out items in another dialect should help improve their vocabulary. Also, this can be a great chance to enhance your children's math skills.

Conclusion

Making Easter recipes can be a fun language-learning activity for kids. To achieve this, you will want to use visual aids. Furthermore, you should use easy recipes and highlight new and complex words. Also, taking a multicultural approach can enhance comprehension. You should sharpen their listening, writing, and reading skills. Finally, you should prioritize communication and utilize math when making meals. Try these tips, and you will be able to engage, entertain and educate your kids during Easter time.

Two of My Favourite Chicken Dinner Recipes

So, you’re trying to eat healthier and have some chicken in the fridge.

The classic image of a “healthy” meal – boiled chicken, packet brown rice and soggy broccoli – springs to mind, and you start to feel a bit sad (hey, I’m not judging.). Does healthy eating have to be as regimented as chicken, brown rice and broccoli? 

Definitely not!

While there’s certainly nothing wrong with chicken, brown rice and broccoli (in fact, they’re all very nutritious), the idea that this is the only healthy meal option is outdated and, kind of dull.

If you’re tired of the same old chicken recipes and are looking for creative and delicious ways to up your chicken game, you’re in for a treat. With a few advanced frying techniques for professionals, you can achieve a crispy, flavorful finish without relying on excess oil, making your meals both delicious and nutritious.

Here are TWO of my favourite chicken recipes for dinner. I promise – there’ll be no boiled chicken in sight. 

Let’s start with a classic – butter chicken.

If you’re craving some creamy and flavourful butter chicken but don’t want to sacrifice your health, I’ve got a healthy butter chicken recipe that will have you licking your bowl clean. And yes, you read that right – healthy butter chicken! Now, I know what you’re thinking. “Butter chicken? Healthy? Is that even possible?” Well, my friend, it absolutely is. Let me show you how.

First, let’s talk about the elephant in the room – the butter. Traditional butter chicken is loaded with, you guessed it, butter. Oh, and a whole lot of cream. But in this version, we’re swapping out the butter and regular cream for coconut cream. Coconut cream is a rich and creamy alternative to traditional cream and comes with a range of added health benefits. It contains medium-chain triglycerides (MCTs), which can help to improve heart health by reducing cholesterol levels.

Next up, the chicken. Chicken is already a great source of lean protein, but we’re taking it to the next level by using skinless chicken thighs. Chicken thighs are a fattier meat cut, giving this butter chicken a rich and intense flavour.

Now, let’s talk about the star ingredient in this recipe – cashews. Cashews add a delicious nutty flavour and are loaded with heart-healthy fats and essential vitamins and minerals. Plus, they add a nice crunch to the otherwise creamy dish that I know you’ll love. 

Convinced? I thought so.

Butter Chicken Clay Pot

Serves 4

Everything just tastes better in a clay pot — even butter chicken. This version will help give your Friday-night curry a gut-friendly upgrade.

Ingredients: 

  •  2 tablespoons extra virgin olive oil
  • 1 large brown onion, diced
  • 4 garlic cloves, crushed
  • 3 cm (1 ¼  inch) knob of fresh ginger, grated
  • 2 teaspoons garam masala
  • 1 teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground turmeric
  • ½ teaspoon chilli powder
  • 1 teaspoon Celtic sea salt
  • 750 g (1 lb 10 oz) boneless, skinless chicken thighs, halved or cut into pieces
  • 1 bay leaf
  • 400 ml (14 fl oz) tomato passata (puréed tomatoes)
  • 250 ml (9 fl oz/1 cup) coconut cream
  • 100 g (1 lb 10 oz) roasted unsalted cashews, crushed or finely chopped
  • 2 tablespoons lemon juice
  • coriander (cilantro) leaves, to serve 

Method: 

  1. Heat the olive oil in a large clay pot or heavy-based saucepan over medium heat. Sauté the onion for 3–4 minutes, or until softened. 
  2. Add the garlic and ginger and sauté for a further minute.
  3. Stir in the ground spices and salt and sauté for 2 minutes, or until fragrant.
  4. Add the chicken and cook, stirring frequently, for about 5 minutes, before adding the bay leaf, passata, coconut cream and cashews.
  5. Reduce the heat to low and simmer, uncovered, for 20–25 minutes, or until the chicken is cooked through.
  6.  Stir in the lemon juice, scatter with coriander and serve with cauliflower rice or your choice of accompaniment.

And now, onto the second recipe.

My Filipino-Style Chicken, Mushroom and Leek Adobo

Not only is this recipe delicious and packed with flavour, but it’s also super fun to say. Go ahead, try it out: “Filipino-Style Chicken, Mushroom and Leek Adobo.” See, didn’t that feel good?

Now, on to the recipe itself. Adobo is a popular Filipino dish that typically features chicken or pork cooked in a tangy, vinegary and savoury sauce. This version highlights the goodness of chicken and one of my favourite veggies – leeks. If you’re new to leeks, it’s important to know they’re similar to onions, just more a-peel-ing.  

Leeks add depth to any recipe, promote healthy gut bacteria, and break down fat; they’re also high in vitamin K and flavonoids, which are beneficial for blood, bones and heart health. 

Another ingredient that adds some va-va-voom (and a load of health benefits) to this adobo are mighty mushrooms. That’s right, those funky little fungi that pop up in your backyard after a rainy day are packed with a ton of health benefits. One of the most impressive things about mushrooms is their ability to boost your immune system. They contain beta-glucans, which are complex sugars that help activate your immune cells and improve their function. So, if you’re feeling a bit run down, adding some mushrooms to your diet could be just what the doctor ordered.

Believe it or not, mushrooms can also help boost your brain function. They contain ergothioneine, an antioxidant that helps protect your brain cells from damage. Some studies have even suggested that eating mushrooms could help improve your cognitive function and memory. 

To top it all off, the apple cider vinegar adds a tanginess to this dish and is also full of enzymes and potassium to aid digestion and support the immune system. PS: think you’re ready to up your apple cider vinegar game? These are the mother of all apple cider vinegar capsules. 

Now that you’re ready to try this adobo for its health benefits, I know what you’re thinking: what about the flavour?

It’s sweet, salty and acidic in all the right places. Cooking softens the sharpness of the vinegar, while aromatics such as star anise and bay leaves build the complexity of the broth. 

Without further ado: the adobo. 

Filipino-Style Chicken, Mushroom and Leek Adobo

Serves 4

Ingredients:

  • 1 tablespoon extra virgin coconut oil
  • 4 chicken Marylands (leg quarters), about 1.25 kg (2 lb 12 oz) in total, skin on
  • 8 garlic cloves, crushed
  • 2 cm (3/4 inch) knob of fresh ginger, grated
  • 250 g (9 oz) mushrooms, roughly sliced
  • 2 leeks, white part only, washed well and thinly sliced, or 4 spring onions (scallions), chopped
  • 1 star anise
  • 4 dried bay leaves
  • 1 dried red chilli, whole
  • 250 ml (9 fl oz/1 cup) apple cider vinegar
  • 75 ml (2 ½ fl oz) wheat-free tamari
  • 175 ml (5 ½ fl oz) quality chicken stock or bone broth, such as the Gut-Healing Turmeric Chicken Broth
  • 1 long red chilli, seeded and thinly sliced

Method:

  1. Melt the coconut oil in a large heavy-based saucepan over medium–high heat.
  2. Season the chicken with sea salt and freshly ground black pepper. Working in batches if necessary, fry the chicken, turning frequently, for 6–8 minutes or until browned on all sides.
  3. Add the garlic and ginger and cook for a further 1–2 minutes, or until lightly golden.
  4. Stir in the mushrooms, leek, star anise, bay leaves, whole dried chilli, vinegar, tamari and stock.
  5. Bring to the boil, then reduce the heat to low. Cover and cook for 1 hour, or until the chicken is tender and falling off the bone.
  6. Sprinkle with the sliced fresh chilli, and serve with cauliflower rice or your choice of accompaniment.

I hope these chicken recipes add some spice to your meal rotation. Let me know what you think in the comments section below. If you're looking for more delicious recipes, check out my book, Supercharge Your Life. 

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