Best of 2016: 6 Nutritious, Delicious Treats for Yogis
Subscribe to Outside+ now to get unique access to all of our content, including sequences, instructor tips, video lessons, and much more. Do you need ideas for stocking stuffers for yourself or a yogi you admire? Remember that chai nog and protein powder are both really effective. Designed to keep you fueled throughout the day, these nutritious items are filled with healthy nutrients and produced in an environmentally conscious manner. THE BEST OF 2016 GUIDE IS BACK IN STOCK.
Become a member of Outside+ now to have unique access to all of our articles, as well as sequences, instructor tips, video lessons, and more. Trying to come up with stocking stuffer ideas for yourself or for someone you care about who practices yoga? Remember that chai nog and protein powder are really effective. Designed to keep you fueled throughout the day, these nutritious items are filled with healthy ingredients and manufactured with integrity. THE BEST OF 2016 GUIDE IS BACK ON THE SHELF
Chocolate Chunk Cookies
Join Outside+ now to get unique access to all of our articles, including sequences, instructor tips, video lessons, and more. Are you looking for stocking stuffer ideas for yourself or a yogi you admire? Remember that chai nog and protein powder can be really effective. They are packed with nutritious components, are produced in a responsible manner, and will keep you fueled throughout the day. RETURNING TO THE BEST OF 2016 GUIDE
Bhakti Nog, Holiday Quart
Join Outside+ now to gain unique access to all of our articles, including sequences, instructor tips, video lessons, and more. Do you need ideas for stocking stuffers for yourself or for a yogi you admire? Don’t underestimate the power of chai nog or protein powder. These nutritious items are filled with healthy nutrients, are produced in a responsible manner, and will keep you fueled throughout the day. GETTING BACK TO THE BEST OF 2016 GUIDE
Gaia Herbs Golden Milk, which is based on a traditional Ayurvedic recipe, is a tonic that combines turmeric, dates, and spices to provide support for both the mind and the body. Take advantage of the anti-inflammatory and antioxidant qualities of turmeric by serving it heated for a relaxing and comfortable sip. Gaiaherbs.com has 3.7 ounces for $20. See alsoQ+A: How Can Turmeric Aid in the Healing Process?
Dahlicious Organic Indian Yogurt Smoothie
Try Dahlicious’ Indian Yogurt Smoothie, which is created with 100 percent grass-fed cow milk, spices, organic whole food fruits and veggies, and other healthy ingredients. There is no homogenization of the all-natural milk, which is done in accordance with the Indian practice of gently cultivating milk for 12 hours. As an added bonus, each dose contains 15 billion probiotics. Dahlicious.com has a 32-ounce bottle for $7. Also see The Natural Gourmet: How to Make Coconut Milk at Home.
If your regular meals are lacking in nutrients, Bob’s Red Mill’s Nutritional Boosters might help to give them a nutritional boost. Everything from chia seeds to chocolate protein powder is available in the line, allowing you to stock up on your favorites.
Make a kale salad out of hemp hearts, a morning smoothie out of whey protein powder, or bake using whey protein powder.the options are infinite. Everything is straightforward, uncluttered, and vegan. BobsRedMill.com, $10–15 per order
The 12 Best Snacks to Have on Hand in 2016
We recommend that you eat three meals and two snacks throughout the day as part of a healthy diet to maintain good health. When you have a snack, the notion is that it can assist you in maintaining consistent levels of energy, glucose, and nutrients throughout the day. Healthy eating can also be quite beneficial in preventing some mood swings and cravings.
So, what makes the perfect snack?
Nutritional value, as well as the absence of processed sweets and harmful fat, should be considered in a great snack. It should also be simple to transport, store, and consume so that you are less likely to be tempted by less nutritious alternatives. It should also be fun and provide you with the energy you need to get through the rest of the day without falling asleep. Snacks can be really helpful in achieving your daily five-a-day goal. Examine the following twelve snacks, which meet all of the criteria:
1. Dry Fruit and Nut Bars
Photograph courtesy of PROTerence Faircloth on Flickr. Unsurprisingly, the greatest fruit and nut bars are those that are created from scratch. When you create them yourself, you have complete control over what goes into them, which allows you to decrease the quantity of sugar and artificial additives used. These sorts of snacks are excellent for a midday snack or after a yoga session. They will gradually offer you with energy, vitamins, minerals, proteins, and healthy fats, resulting in a well-balanced nutritional intake.
2. Go Bananas!
With the skin of a banana as its natural container, bananas have to be the most convenient snack to bring with you. You can eat it just about anyplace without having to bother about silverware, preparation, or keeping your hands clean. Bananas are high in electrolytes and contain tryptophan, which is known to aid with anxiety reduction.
3) Fruit and Yogurt
Natural or Greek yogurt should be packed in a container with granola with blueberries and strawberries on top. Chia seeds, sliced almonds, or any seeds or nuts you have on hand may be sprinkled on top. This is a well-balanced snack that will also assist you in increasing your energy levels. You may also assist the environment by avoiding single-serving containers in favor of large containers and by utilizing a small plastic container instead.
4) Bell Peppers
A ideal snack does not necessarily have to contain some form of fruit; vegetables may be both delicious and useful in their own right. Bell peppers are high in vitamins A and C, and they are a wonderful source of fiber as well as being a source of hydration. Cut them into slices, or try the small bell peppers for a different flavor. For those who find it too bland, you may try dipping pieces in goat cheese, hummus, or a yogurt-based sauce instead.
5) Bread and Hummus
Image courtesy of Flickr user Olya Sanakoevon. You don’t have to eat fruits and vegetables all of the time; savory snacks may be used to give some variety.
Between meals, hummus spread on toast or warm pita bread may be a lifesaver when you’re feeling hungry in the middle of the day and can help keep your glucose and energy levels stable. Check out these more recipes: 5 Favorite Hummus Recipes for International Hummus Day
6) Caprese-style Cherry Tomatoes
This is another another alternative that will assist you in meeting your daily five-a-day requirement. To prepare this easy and portable snack, simply mix cherry tomatoes, slices of mozzarella cheese, and a sprinkling of dried basil, if you have some on hand. Slices of tomato and mozzarella, fresh basil, olive oil, salt and pepper, and balsamic vinegar are all used in an even more stunning version of this snack recipe. Alternate the tomato slices, mozzarella slices, and basil leaves in a circular motion.
They are a great source of minerals, good fats, and protein that are tiny enough to be transported in a small container or bag with ease. They’re one of the greatest sources of vitamin E, an antioxidant that has been linked to a decreased risk of heart disease in people who eat them regularly. The vitamin E in just a handful of almonds is equivalent to more than a quarter of the required daily consumption, and the nuts also provide 6 grams of protein, 3.5 grams of fiber, 75 mg of calcium, and 13 grams of monounsaturated and polyunsaturated fatty acids.
Not only that, but their skin is high in antioxidants, which helps to prevent premature aging as well as some ailments.
A handful of this heart-healthy nut will provide you with enough energy to last you between meals. They are also rather portable, and the fact that you must peel them will encourage you to consume them more carefully and with greater enjoyment. Pistachios have a relatively low calorie content when compared to other types of nuts. In addition to their many other advantages, they are high in copper, which aids in iron absorption and can aid in the prevention and treatment of anemia. In addition, this is why doctors recommend yoga for heart health.
Figs are a delicious snack when they are in season. You don’t have to peel them, and they are packed with raw energy and nutrients that haven’t been processed.
10) Apricots or Plums
Apricots and plums, whether fresh or dried, may be a highly practical and delectable alternative for healthy eating on the go. Because of their high carbohydrate, fiber, and mineral content, apricots and plums in particular are a healthy snack option.
A mandarin orange is a cousin of the normal orange that is somewhat smaller in size. A variety of the mandarin, the tangerine and clementine are two of its most popular fruits. Storage, peeling, and transporting them are all simple tasks, and (in the case of clementines) they are seedless, making them a quick and nutritious snack. Approximately half of a day’s worth of vitamin C can be obtained from a single Mandarin, along with other antioxidants such as beta-carotene, which is beneficial to the immune system as well as your vision, and lutein and zeaxanthin, which protect your retina from damage and may help you prevent age-related vision loss.
Credit for the image goes to: sea turtleon Flickr. To ensure that you eat the proper quantity of this delightful nutty snack, prepare a handful and put it into little paper bags or ready-to-go containers before eating it. The high concentration of oleic acid in cashews makes them more stable than most other nuts. However, they should still be stored in a well sealed container in the refrigerator to maintain their freshness. Take them as an afternoon pick-me-up and they will keep you satisfied until dinnertime, preventing you from seeking bad foods later on.
Time for a Snack Yet?
Make a point of not choosing the first packaged item you see on your approach to the checkout the next time you go shopping for a snack at the supermarket. Instead, choose for “the fruits of nature,” which are snacks that are less processed and include less additives. As a rule, these alternatives will be minimal in sugar and bad fats. The second stage is to remember to pay attention to what you’re doing while eating your snack. Distracting thoughts should be avoided, and all of your senses should be used to enjoy it.
Scroll down to share your thoughts with us in the comments section below!
Dessert — YOGABYCANDACE
Breakfast meals that are simple and nutritious. ‘Hello!’ to your new favorite summery dessert when you make these single-serve blueberry crisps! a savory twist on the classic cookie These Flourless Banana Oatmeal Chocolate Cookies are a delicious chewy treat that can be enjoyed as a dessert or as a snack at any time of day! Are you looking for a fresh take on an old favorite? This tasty, creamy Vegan Eggnog will keep you warm throughout the holidays! Strawberry Rhubarb Yogurt Cake is a delectable dessert to celebrate the beginning of a new season, and it would be perfect for any springtime gathering!
- This Honey Chai Nice Cream, made with only four ingredients, is a refreshing treat for the entire summer!
- A delicious breakfast side dish, snack, or dessert option is available!
- Attempt to make this delicious and soothing dessert for yourself.
- Take a look at this dish, because it’s quite acceptable to indulge every now and again!
- This year, I wanted to provide readers with a healthy alternative to typical Fourth of July fare, so I created this recipe.
- They are tough for our bodies to digest and provide little nutritional benefit.
- Every dish in this post is a fantastic method to introduce beneficial probiotics into your system in a healthy manner.
Space is limited, so sign up as soon as possible!
The wonderful butter bark nibble recipe she’s providing today is sure to delight any dessert-loving guest throughout the Christmas season!
Or are you simply searching for a nutritious snack to keep on hand?
They are really simple to make, and the possibilities for customization are unlimited!
My favorite flavor is the Monkey Bark, which tastes just like a Reese’s Peanut Butter Cup!
A recipe asked for a specific item that she didn’t have?
There were undoubtedly some duds in the mix, but she came up with some amazing meals on the majority of the occasions she cooked.
Lauren, who is virtually a miniature Martha Stewart, never ceases to surprise me with her abilities.
Despite the fact that we were compensated for this content, all of our opinions are, as always, our own.
xo Candace Don’t forget to enter our Holiday Gift Guide Giveaway to be eligible to win!
Also, we’ve got some great news: our YBC Video Bundle bundles were recently introduced over the weekend!
One of my favorite parts of the holidays was decorating gingerbread houses, which my mother made from scratch from scratch, as well as designing and assembling them.
What the holidays are really about for me is spending time with loved ones as well as spreading love, and what better way to express love than the holidays than with a little baking?
All opinions are 100% mine.
Thank you for your support of the businesses who support YBC.
🙂 Hemp hearts are high in protein and omega-3 fatty acids, and they make a delicious addition to almost any dessert to make it a bit healthier.:) Due to the fact that my cousins will be returning to school this week, I thought it would be good to prepare some healthy-ish snacks for them to have on hand in the afternoons.
Lauren, YBC’s Marketing and Events Director, is back with another guest article for you all to enjoy.
Panna cotta with fresh berries is the dessert recipe she’ll be tackling today on the show. You should be feeling comfortable and rejuvenated on this Monday, am I right? Possibly feeling rejuvenated enough to experiment with baking this week?
Desserts: Creative Cupcake Ideas, Easy low-carb Dessert Recipes and Top healthy: Schmitt, Debra: 9781534662773: Amazon.com: Books
Healthy breakfast dishes that are quick and simple to make. BlogSingle-Serve Blueberry Crisps will have you shouting “Hello!” to your new favorite summery dessert in no time at all. blondies with a savory twist If you’re looking for something chewy to munch for dessert, these Flourless Banana Oatmeal Chocolate Cookies are a great choice. Look no farther than an old classic for a fresh take. This tasty, creamy Vegan Eggnog will keep you warm over the holidays. It would be perfect for any springtime party to serve Strawberry Rhubarb Yogurt Cake, which is a wonderful treat to greet the new season.
- This Honey Chai Nice Cream, made with only four ingredients, is a refreshing treat for the whole family to enjoy this summer.
- A delicious breakfast side dish, snack, or dessert option is available.
- Attempt to make this decadent and soothing dessert at home.
- Take a look at this dish, because it’s quite acceptable to indulge every now and again.
- Instead of serving conventional Fourth of July fare, I decided to provide readers with a healthier option this year.
- These meals are tough for our bodies to digest, and they provide little nutritional benefit.
- Every recipe in this post is a fantastic method to get beneficial probiotics into your system in a delicious and convenient manner.
Register as soon as possible because space is limited.
The wonderful butter bark nibble recipe she’s providing today is sure to please any dessert-loving guest throughout the Christmas season.
Or are you simply searching for a nutritious snack to keep on hand for emergencies?
They are really simple to make, and the possibilities for customization are virtually limitless.
Because it tastes like a Reese’s Piece, the Monkey Bark is my fave.
A recipe asked for a specific item that she didn’t have?
There were undoubtedly some duds in the mix, but she came up with some fantastic meals on the majority of the occasions she cooked.
Lauren, who is virtually a tiny Martha Stewart, never ceases to surprise me with her abilities.
The content was sponsored, but the thoughts expressed are our own and have not been influenced in any way.
xo Candace Make sure you enter our Holiday Gift Guide Giveaway to be eligible to win.
Also, we’ve got some great news: our YBC Video Bundle bundles were recently introduced over the weekend.
Baking and decorating gingerbread homes, which my mother made from scratch, designing and putting together was one of my favorite parts of the Christmas season.
What the holidays are really about for me is spending time with loved ones as well as spreading love, and what better way to express love over the holidays than with a little baking?!
The content was sponsored, but all ideas expressed are our own.
YBC appreciates your patronage of the businesses that help the organization.
As a source of protein and omega-3 fatty acids, hemp hearts are a delicious addition to any dessert, making it a bit more nutritious.:) Due to the fact that my cousins are returning to school this week, I thought it would be acceptable to prepare some healthy-ish snacks for them to enjoy in the afternoons.
This week’s guest article comes from Lauren, the Marketing and Events Director at YBC.
A nutritious dessert recipe, pannacotta with berries, is on the menu for today. You should be feeling rested and rejuvenated on this Monday, am I correct? Possibly feeling rejuvenated enough to do some baking this week?!
Top reviews from other countries
a rating of one out of five stars This is not ideal for a low-carb or healthy diet. On September 18, 2018, a review was conducted in the United Kingdom. Purchase that has been verified This book was purchased for low-carb and healthful dessert ideas. It does not meet expectations. Paper of poor quality. There are no photos.
Paleo Snacks and Treats: Healthy, Delicious Recipes for the Whole Family: Summers, Jessica: 9781495939563: Amazon.com: Books
On February 11, 2014, it was reviewed in the United States, and it was verified as a purchase. I’ve recently begun following a Paleo diet. The primary purpose is to determine whether or not it is a diet that would help me reach my weight target while also being easy to follow. Several Paleo cookbooks have just been added to my collection. This is the one that I truly like the most out of the bunch. Jessica Summers, the author, has created a well-written piece. More significantly, the recipes are original and not difficult to prepare and follow.
- This is an excellent cookbook for anyone who is interested in attempting the Paleo Diet or who has already tried the Paleo Diet and is seeking for some new recipes.
- This is an excellent book for all of the paleo enthusiasts out there.
- She gives a list of “items that fit and don’t fit” in with the paleo diet, which I think is a nice touch.
- On February 26, 2014, it was reviewed in the United States, and it was verified as a purchase.
- Coconut amino acid, on the other hand, is something I need to track down.
- However, the dishes that call for one seem so delicious that I may cave and purchase one.
- Despite the fact that I am not a fan of Paleo, the cover of this book pulled me in.
In addition, the grape candy and chocolate ice cream seem delicious, and I want to make both of them.
Thanks Purchased on June 21, 2016 in the United States of America.
For some reason, if I look at anything and it seems delectable, I will devour it immediately.
However, everything is OK.
Any diet can become monotonous after a while, especially if you find yourself eating the same foods over and over again.
On February 8, 2014, it was reviewed in the United States and verified as a purchase.
the situation improved immediately!
verified purchaseReviewed on February 13, 2014 in the United States of America That’s something I would have never thought of. Yummy desserts and nibbles to enjoy after a meal. I couldn’t imagine not sticking to my Paleo diet.
Top reviews from other countries
5.0 stars out of 5 for this product So straightforward and simple to comprehend On February 5, 2014, a review was published in the United Kingdom. Purchase that has been verified Basically, this is a fantastic small book. I really like the straightforward introduction to the book, and the dishes themselves are fantastic. I really like the coconut shrimp dish, and I hadn’t even considered desserts until now. I’m confident that my children will enjoy the chocolate ice cream one. thanks
Favorite Post-Yoga Snacks — Lee From America
Yoga is one of the most powerful and constant activities I’m doing right now in my life, according to me. Whenever I require it, it is always there for me. I go to the gym 5-6 days a week to work out. Even better, the more I do it, the more I enjoy it. I am really grateful for my yoga practice, which has provided me with invaluable insights about myself and the world around me. It’s not so much on the postures and flexibility as it used to be. The truth is that it isn’t really about those things at all!
- Those minutes spent on my yoga mat are some of the most enjoyable of my day.
- No matter how much I want to go on my mat, I can still “practice yoga.” One thing I learnt throughout my teacher training at Yogaworks is that yoga can be practiced anywhere and at any time.
- What exactly do I mean by this?
- Whether it’s via breath retention, positive thinking, doing something nice for someone, radiating happy ideas, teaching peace, or even just a few sun salutations on your bedroom floor while you’re watching TV, there are many ways to make a positive difference in the world.
- Normally, my yoga courses last 60-90 minutes, so I’m always on the lookout for something to eat or drink to keep me going after class.
Favorite Post-Yoga Snacks
My favorite post-yoga snacks are those that are plant-based, have a little amount of healthy fats, and contain enough protein to help me repair my muscles. Here are some of my favorite post-yoga snack options to get you started. Some are ready to eat right away, while others take just a small amount of preparation.
Kashi GoLean Bars
For me, bars are the most handy post-yoga (or any time) snack since they are portable and convenient. It’s no surprise that snack bars are one of the most popular methods to refuel because they’re convenient, delicious, and addicting. I always have one in my car and one in my yoga bag with me at all times. Due to the overwhelming number of alternatives available on the market, it might be difficult to decide which ones to choose from. You’re looking for a bar that has a good amount of protein, entire ingredients, and, of course, wonderful flavor.
Because they include 8 grams of plant-based protein and 4 grams of fiber, they are extremely nutritious.
I appreciate that the ingredients in Kashi’s bars can be seen on the outside of the bar.
Kashi employs entire ingredients such as cashews, almonds, chocolate, hemp seeds, chia seeds, and peanut butter to make their products healthy and delicious. They certainly are the ideal food for refueling after a vinyasa practice.
Carrots and Hummus
Carrots are without a doubt my favorite vegetable to eat. Obviously, I like them because they have good taste. But, more than that, I adore them because they are incredibly adaptable and versatile. In everything from roasted vegetable salads to curry dishes to soups and rice bowl dishes to smoothies and juices, they work well. I also like them because of their portability. When I’m short on time and in need of a quick snack, I always end up reaching for a few carrots from the refrigerator. We need to talk about health right away!
Hummus is a popular ingredient in savory dips.
There’s nothing quite like a freshly made batch of hummus, warmed from the blender and served with a generous squirt of extra-virgin olive oil on top.
Stephanie Huang of High Stitched Voice captured this image.
- 1 cup sprouted chickpeas
- 1/2 cup sprouted lentils
- 3 tbsp tahini
- 1/4 cup olive oil
- 1 tsp salt
- Juice of 1 organic lemon
- Zest of 1 organic lemon
- 2 garlic cloves
- 1 tbsp za’atar (I purchased mine from Gjusta Bakery in Venica, California)
- 1 tbsp za’atar (I purchased mine from Gjusta Bakery in Venica, California
- Fill a high-speed blender or a food processor halfway with chickpeas, lentils, tahini, salt, lemon juice, half of the zest, and all of the garlic cloves
- Blend or process until smooth. Combine the ingredients until they form clumps, then gently drizzle in the olive oil while continuing to combine. If your blender does not have an opening, you may just add the olive oil at this point while the blender is still turned off and running. Pour in the other ingredients and blend for another 1-2 minutes, or until totally smooth
- Transfer to a large mixing bowl. Finish with the remaining zest and 1 tablespoon of your preferred za’atar, as well as more olive oil if desired
- Serve with vegetables like as carrots, cucumbers, radish, or cauliflower. Salads, sandwiches, bowls, and snack plates all benefit from the addition of feta cheese. Enjoy
Apple and Peanut Butter
Peanut butter, how I adore you. You are my love, my life, and the fulfillment of my destiny. I used to have a blog named “For the Love of Peanut Butter” while I was in college. Perhaps some of you recall what happened. I can’t recall a single day in my adult life when I haven’t had a strong desire for you. The only thing my body craves is your delicious, salty presence. I can’t get enough of you, I really can’t! An apple and peanut butter sandwich that is truly monstrous! For those who want to recreate this, it may also serve as a lunch, which you can share with a friend:) An apple and peanut butter is a fantastic snack since the fats in the peanut butter assist to delay digestion and keep you feeling content for longer periods of time, as opposed to just eating an apple by itself.
- Aside from that, its tart flavor has become increasingly popular lately.
- If there is any additional sugar, do not consume it!
- Also, unless you want to consume all of your organic peanut butter within a week (and if you do, don’t worry, I won’t judge you), keep your organic peanut butter refrigerated to prevent it from becoming rancid.
- That describes my favorite post-yoga goodies to consume.
- Although this piece was produced in collaboration with my friends at Kashi, all of the ideas and opinions expressed are entirely my own.
26 Foods for Your Mood
Anxious or depressed people should avoid eating while they’re stressed or depressed. Because, after all, that box of doughnut holes will almost certainly make you feel worse (and perhaps even sick on top of it all) once the sugar high has worn off. Certain foods, on the other hand, have the ability to reduce anxiety and battle depression. These meals, which range from yogurt parfaits to burgers with sweet potato fries to chocolate (yes, chocolate!) are delicious and healthful alternatives to make you feel better while eating less.
Depression, anxiety, and chronic stress are very complicated medical problems that frequently need considerable lifestyle changes as well as supportive services. However, if you consume these substances on a regular basis, you may notice a significant improvement in your mental state. Enjoy!
1. Fortified whole-grain cereal with low fat milk and blueberries
Fights:Depression This cereal has been fortified with vitamin B, which has been linked to improved mental health in studies. Moore, K., and colleagues (2019). The Trinity Ulster Department of Agriculture (TUDA) cohort research examined the relationship between B-vitamins and depression in elderly persons over 60 years of age. DOI:10.1016/j.jamda.2018.11.031 Furthermore, studies shows that persons who consume more vitamin D, whether from milk, fortified cereal, or other foods, not only have stronger bones, but they may also be less prone to suffer from depression as a result.
Causes, evaluation, and clinical consequences of depression and vitamin D insufficiency are explored in this study.
So, first thing in the morning, take a spoon.
2. Banana-almond-flax smoothie
Depression and anxiety are combated. Slurp up some happiness while on the run with a smoothie that is good for both your mental health and your taste buds at the same time. Nuts and flaxseeds are excellent sources of omega-3 fatty acids, which may be beneficial in the treatment of depression and anxiety.
3. Buckwheat pancakes
Fights:Depression Pancakes are nearly always a good way to lighten up a terrible day, whether they’re served for breakfast or dinner. In addition, there is scientific evidence to support this claim: buckwheat pancakes contain flavonoids, which may assist to lower the oxidative stress that may lead to depression. L. Hritchu and colleagues (2017). The antidepressant flavonoids and their link to oxidative stress are discussed in detail. DOI:10.1155/2017/5762172
4. Full fat Greek yogurt with honey and granola
Fights:Depression This optimism parfait has a number of uplifting ingredients. Friendly bacteria known as probiotics have been shown to alleviate depression, making Greek yogurt a delicious method to combat the blues. KK Goh and colleagues (2019). A meta-analysis of human research on the effect of probiotics on depression symptoms has been conducted. DOI:10.1016/j.psychres.2019.112568 When you add honey to your recipe, you’ll get an extra spoonful of sweetness as well as ingredients that may help you battle depression by decreasing inflammation in your brain.
A review of clinical and preclinical evidence on bee honey as a potentially beneficial therapy for depression.
5. Avocado toast
Fights:Depression Originally from Australia, this renowned breakfast import has since found its way into nearly every “it” breakfast restaurant in the United States, where it continues to thrive. Despite the fact that it will put a significant dent in millennials’ wallets, avocado toast is well worth the investment because of its extremely high fatty acid content, which helps to protect both the intellect and the heart.
Mendez-Zuniga and colleagues (2019). The fatty acid composition, total carotenoids, and free radical-scavenging activity of 12 native Mexican avocado accessions were determined using lipophilic fractions. DOI:10.1007/s11130-019-00766-2
6. Warm quinoa, spinach, and shiitake salad
Depression and anxiety are combated. This salad is loaded with superfoods and is a whole meal in itself! Quinoa is not only a fantastic plant-based protein source, but it is also a complex carbohydrate. Because they raise the amounts of the chemical serotonin in your brain, these healthy carbohydrates may be beneficial in preventing sadness and anxiety. Spinach has mood-enhancing B vitamins, and mushrooms are an excellent source of selenium, a chemical that may be beneficial in the treatment of depression (although this has not yet been shown in humans).
Wang et al (2018).
7. Salmon salad with vinaigrette
Fights:Depression Try this salad to keep the blues at bay on those bad days. It has a high concentration of omega-3-rich components (such as salmon and olive oil), which may help to reduce the onset of depressive symptoms. Replace ordinary lettuce with spinach leaves to significantly improve the nutritional value of the dish.
8. Beet, citrus, and avocado salad
Boosts:Mood Inform a terrible day that it is beet it! This brightly colored combination will brighten your mood as well as your dinner table. With a high concentration of folate, a bowl of beets can help fight sadness. A. Bender and colleagues (2017). In this meta-analysis, we examine the relationship between folate and depression. DOI:10.1016/j.jpsychires.2017.07.019 Citrus fruits include vitamin C, which may help to relieve discomfort, and the flavonoids found in a squirt of lemon juice may be good to your brain.
A randomized, double-blind, placebo-controlled research was conducted to determine the effects of oral vitamin C supplementation on anxiety in students.
9. Wild seaweed salad
Depression and anxiety are combated. Vegetarians and carnivores alike may benefit from a bowl of this enticing salad, which is sure to make you feel good. Seaweed contains a variety of brain-protecting compounds, some of which may be beneficial in the treatment of depression. Y. Miyake and colleagues (2014). Baseline data from the Kyushu Okinawa Maternal and Child Health Study show that seaweed consumption and the occurrence of depression symptoms during pregnancy are linked in Japan. DOI:10.1186/1471-2393-14-301 Serotonin is found in abundance in brown rice, making it a mood-stabilizing complex carbohydrate.
Those are some positively delicious wonderful feelings!
10. Poached eggs and asparagus
Depression and anxiety are combated. Eggs can be served at any time of day. They are a rich source of vitamin D, which may be beneficial in the battle against depression. KA Schaad and colleagues (2019). The association between vitamin D levels and depression in a cohort of tactical athletes was investigated in this study. DOI:10.1186/s12970-019-0308-5 They also contain vitamin B, which has been shown to improve mood. Asparagus includes tryptophan, which helps to enhance levels of feel-good serotonin in the brain, so reducing the risk of depression and anxiety disorders.
Jenkins, T.A., and colleagues (2016). The effects of tryptophan and serotonin on mood and cognition, as well as the putative function of the gut-brain axis, are being investigated.
11. Brown rice and black beans
Depression and anxiety are combated. Beans aren’t only excellent for your heart; they’re also good for your mind, according to the selenium found in them, which may help you get back on your feet when you’re feeling down. Furthermore, brown rice may be beneficial in improving your mood by controlling your serotonin levels.
12. Almond-crusted barramundi fish
Fights:Depression The name of this dish is amusing to say, but that isn’t the only thing that is appealing about it. Barramundi fish and almonds are both good providers of omega-3 fatty acids, which have been shown to help alleviate sadness and anxiety in certain people. Adding spinach to the dish will provide an additional source of B vitamins, which can also improve your mood. (Doesn’t seem to be any barramundi fish available at your local grocery store? Instead, go for salmon, which is another significant source of omega-3s found in the ocean.)
13. Stir-fried kimchi with tofu
Fights:Depression This meal may seem — and smell — a little strange, but it has the potential to be extremely beneficial to your health and emotions. Korea’s traditional side dish, kimchi, is made with pickled cabbage and other vegetables and is served chilled. In fact, it’s brimming with probiotics, which are beneficial microorganisms. These beneficial animals possess brain-protective qualities that may be beneficial in the prevention of depression. EM Selhub and colleagues (2014). Fermented foods, microbiota, and mental health: An ancient practice collides with nutritional psychiatry in this groundbreaking study.
Messina, M., and colleagues (2016).
This nutritious protein source is also quite adaptable in dishes since it absorbs the flavor of any sauce you choose to toss it with and retains that flavor.
14. Turkey burger with sweet potato fries
Depression and anxiety are combated. Improve on the classic burger and fries by serving it with a meal that’s less taxing on the stomach and the mind. Turkey’s tryptophan helps to raise your serotonin levels, which is a chemical that helps to control your mood. In addition, sweet potatoes are high in vitamin B-6, which has been shown to improve mood.
15. Lentil and vegetable stew with kale
Fights:Depression On a rainy day, curl up with a cup of lentil stew to make things bright and cheery inside. Kale and legumes are excellent providers of folate, which is essential for maintaining a positive mood. B. Nguyen and colleagues (2017). The National Health and Nutrition Examination Survey (NHANES) found a link between low folate levels and depression among reproductive-aged women in the United States (2011-2012). DOI:10.1016/j.jad.2017.07.019 After you’ve finished your soup, go outdoors and splash around in the puddles.
16. Walnut-miso noodles
Depression, anxiety, and stress are all combated. It’s hard not to be happy and healthy when you’re eating something like this. Whole-wheat spaghetti is a complex grain that helps to raise your serotonin levels, and walnuts are high in omega-3 fatty acids, which help to battle sadness and anxiety symptoms.
D. Hayes and colleagues (2016). The chemical makeup of walnuts (Juglans regia) as well as study on its effects on human health. DOI:10.1080/10408398.2012.760516
17. Spaghetti with steamed mussels
Depression and anxiety are combated. A well-balanced meal (such as this one) that contains carbohydrates, protein, and fat can halt the hangry in its tracks. Mussels, as well as most other varieties of shellfish, are high in vitamin B-12, which is essential for maintaining a positive mood. EM Brouwer-Brolsma and colleagues (2015). The B-PROOF Study examined the dietary sources of vitamin B-12 and their associations with indicators of vitamin B-12 status in healthy older individuals over the age of 65.
18. Whole-wheat pasta with cauliflower and collards
Fighting depression and anxiety are two of the goals. Hangry can be stopped in its tracks by a well-balanced meal that contains carbohydrates, protein, and fat (such as this one). A high concentration of vitamin B-12 is found in mussels and most forms of shellfish, which is essential for maintaining a positive mood. A review of the literature by E.M. Brouwer-Brolsma and colleagues (2015). The B-PROOF Study examined the dietary sources of vitamin B-12 and their associations with indicators of vitamin B-12 status in healthy older persons.
19. Braised collards with tomatoes
Fights:Depression This picture-perfect side dish is packed with B vitamins and lycopene, both of which may help to prevent sadness. D. Chen and colleagues (2019). A review of the pharmacological effects of lycopene in the treatment of illnesses of the central nervous system. DOI:10.1016/j.biopha.2018.12.151 Use cherry tomatoes instead of whole tomatoes since it is simpler to consume more of the lycopene-rich skin of the tomato this way.
20. Fresh corn and blue potato hash
Depression and anxiety are combated. These sweets may have the appearance of cookies, but they are actually a healthful way to brighten your day. They’re packed with nutrients that help to prevent sadness and anxiety, such as the omega-3 fatty acids found in flaxseeds. As a stress-buster, dark chocolate is also a good choice, and oats are a good source of soluble fiber, which helps to keep your blood sugar levels stable and reduce mood swings. A. Al Sunni and colleagues (2014). A controlled clinical investigation was conducted to determine the effects of chocolate consumption on perceived stress.
22. Trail mix with nuts and dark chocolate
Stress is a battleground (and boosts alertness) This crunchy combination helps to keep your blood sugar levels stable, preventing a sugar crash — and a serious case of the grumpies — from occurring. Furthermore, nuts such as walnuts are high in serotonin, a neurotransmitter that helps to regulate mood and sleep (and digestion). C. Yilmaz and colleagues (2019). Using liquid chromatography tandem mass spectrometry, the amount of serotonin present in nuts and nut-containing products was determined.
DOI:10.1016/j.foodchem.2018.08.064 Dark chocolate, which contains high quantities of theobromine, a stimulant comparable to caffeine, may also help to avoid sluggishness. It may just take a few of nibbles of the sugary treat to lift your mood again.
23. Chocolate chia seed pudding
Depression and anxiety are combated. Ch-ch-ch-chia! And chocolate, of course! As a more nutritional alternative to the traditional pudding cup, this dish provides a double dose of good cheer for the entire family. Chia seeds are a good source of omega-3 fatty acids, which can aid to reduce sadness and anxiety, while dark cocoa powder can help to keep negative moods at bay. It can be served as a snack, dessert, or even breakfast.
24. Coffee with cinnamon
Boosts:Energy It is not necessary to consume large quantities of caffeine to get through a lengthy afternoon. Coffee is a natural stimulant that increases your energy and metabolism, allowing you to handle the challenges of the day. A cup of coffee may also help you feel better by raising the amounts of the neurotransmitters dopamine and serotonin in your system. Among those who have contributed to this work are Lee JB and colleagues (2019). Caffeine increases the amount of dopamine in men’s blood after they run on the treadmill.
25. Green tea and honey
Anxiety and tension are combated. Whether it’s for breakfast, before bedtime, or during a calm afternoon break, a cup of the green stuff is always welcome. Green tea has a high concentration of L-theanine, which has been shown to both soothe the mind and improve mental function. Turkozu, D., and colleagues (2017). The amino acid L-theanine, which is specific to tea, and its metabolism, health benefits, and safety are discussed. DOI:10.1080/10408398.2015.1016141
26. Blueberry smoothie
Fights:Depression When you’re feeling down, some berries with the same colour as your mood may be just what you need to elevate your spirits again. Flavonoids, the plant pigments that give those berries their beautiful color, have been shown to be effective in the prevention and treatment of depression. Khalid S. and colleagues (2017). An investigation of the effects of acute blueberry flavonoids on the mood of children and young people It is said that food is medicine, and we couldn’t agree with that statement more.
Over time, by introducing certain scientifically validated components into your meals and adopting a healthier lifestyle, you may find yourself on your road to experiencing increased mental well-being.
19 Fruity, Chocolate-Rich, and Creamy Healthy Desserts
When looking for a healthy dessert, it’s crucial to remember that what one person deems “healthy” may not be what another person believes to be healthy. For example, someone who avoids gluten may not be very concerned with the amount of sugar in their diet, while someone who watches their carb intake may still be pro-dairy. Each dessert should be evaluated in relation to your personal health objectives. The good news is that there’s something on this list for everyone. Frozen fruit snacks, such as these popsicles fromSkinnyTaste, are a delicious way to combat the summer heat and stay cool.
- Not only are these pops refreshing, but they also include a significant quantity of vitamin C thanks to the mango, kiwi, and strawberries.
- Cinnamon enhances the taste of the dish while also providing antioxidants.
- It’s tastiest when cooked with fresh, in-season apples from your own backyard.
- The answer is hidden in the dressing.
- These banana cups from My Whole Food Life are quick and simple to make, and they are a delicious way to satisfy your chocolate need.
- The dish, like the banana cups, needs relatively little effort in exchange for a very sweet treat.
- In fact, you can do this without even turning on the oven thanks to the recipe from Gimme Some Oven.
Is Nutella a truly healthy treat?
Take pleasure in them at any time of day or night.
The use of chocolate, particularly dark chocolate, can really contribute to a good diet plan!
In mouth-sized bits, these foods can fulfill your hunger without putting too much strain on your waistline.
Yes, it is correct.
Use your imagination to make this recipe your own by adding dried fruit, chocolate chips, or nuts if you have them.
Because there are no raw eggs in this dish from The Skinny Fork, you don’t have to be concerned about getting sick from it.
Do not indulge in your favorite ice cream shop when you are tempted to do so.
This option, which makes use of frozen bananas for the dairy-free “ice cream” foundation, will do considerably less damage to your health-conscious efforts than the fast-food version.
features a small list of ingredients, which makes it quick and simple to prepare.
Before you dismiss the idea of putting avocado in a pudding, consider the texture of avocado (not the color).
It is vegan, gluten-free, and sugar-free, which makes it an excellent alternative for anyone who suffer from a variety of allergies or dietary limitations, according to the Minimalist Baker.
It is a creamy delight that may be enjoyed guilt-free when served over Greek yogurt.
This is a vegan version of ice cream that is made with coconut milk and maple syrup as a sweetener.
My Whole Food Life has the recipe, which you can get here.
You may make this dish fromNisa Homey without using sugar, but by managing your portion sizes, you can maintain it diet-friendly.
They are not required to be! If you have a sweet taste but don’t want to compromise your health objectives, there are various options available.
DIY Homemade Dog Food
Maintain the health and fitness of your dog with this simple, no-fuss homemade recipe — it’s less expensive than store-bought and packed with fresh vegetables! I never saw myself as one of those dog owners that prepares handmade human meals for their canine companions. Not in a million years, not even close. However, when Butters suddenly became ill with an upset stomach, our veterinarian instructed us to feed him a bland diet consisting solely of chicken and rice, with no flavor added. Consequently, we cooked him some chicken and shredded it in the food processor before mixing in some white rice and feeding him on this bland diet for three days straight.
In addition, with the assistance of Balance IT, you may develop an endless number of various recipes for your pet!
The fact is that dogs have different dietary requirements than humans due to their proportionate body size, and they include things like the following:
- Protein that is of high grade (meat, fish, dairy, or eggs)
- Carbohydrates (grains or vegetables)
- Fat (meat or oil)
- Protein (milk or yogurt)
- Calcium (from dairy products)
- Egg yolks or oats are good sources of essential fatty acids.
Although the proportions of protein, vegetables, and grains in this dish are 50 percent protein, 25 percent vegetables, and 25 percent grains, the ratios may easily be modified to fit your pup’s breed and/or nutritional needs. Once you’ve finished making your batch, you can split it into single portions, label them with the date, and store them in the freezer. When you’re ready to serve it, thaw it in the refrigerator overnight and then microwave it for 15-30 seconds. That’s all there is to it!
DIY Homemade Dog Food
Now, while this recipe contains a 50/25/25 ratio of protein to vegetables and grains, the proportions may easily be changed to fit your pup’s breed and/or nutritional requirements. Following the preparation of your batch, you may split it into single portions, label them with the date, and store them in the freezer for later use. After defrosting it in the fridge overnight, you may reheat it for 15-30 seconds in the microwave when you are ready to serve it. Yes, that is all there is to it. We had no idea it would be so simple to make dog food, did we?
- 1.5 cups brown rice, 1 tablespoon extra-virgin olive oil, 3 pounds mince turkey, 3 cups baby spinach, finely chopped, and 2 carrots, shredded 1 shredded zucchini (optional)
- 1/4-cup peas (canned or frozen)
- 1/2-cup corn
- Cook the rice according to package directions in a large saucepan filled with 3 cups water
- Put aside to cool. In a large stockpot or Dutch oven, heat the olive oil over medium heat until shimmering. Cook until the ground turkey is browned, about 3-5 minutes, stirring often to ensure that the turkey does not crumble as it cooks
- Stir in the spinach, carrots, zucchini, peas, and brown rice until the spinach has wilted and the mixture is well cooked, about 3 to 5 minutes total
- ( Allow for thorough cooling.
Did you Make This Recipe?
On Instagram, tag @damn delicious and use the hashtag damndelicious to share your creation. Nutritional Values Dimensions of a servingServings per container 1 cupAmount of a serving calories 412.3 calories from fat 135.9 percent of the daily recommended intake The total fat content is 15.1 grams. Saturated fat (23 percent, 4.2 grams) Trans fat (0.1 g) accounts for 21% of total fat. Cholesterol148.3mg Sodium152.2mg is 49 percent of the total sodium intake. 6% of the population Carbohydrates in total: 31.0 g ten percent of the total 2.5 g of dietary fiber 10 percent of the calories come from sugar.
2.1g Protein36.1g72 percent of the total In this table, the percent daily values (%DV) are calculated on the basis of a 2,000 calorie diet. Depending on your calorie requirements, your daily values may be greater or fewer than the recommended amounts.
Please consult with your pet’s veterinarian and use personal judgment when applying this information to your own dog’s diet.
Make a post on Instagram using the handle @damn delicious and the hashtag #damn delicious Dietary Guidelines Dimensions of the servingsServings per container 1 cupAmount per serving calories 412.3calories from fat 135.9 percent of the daily recommended intake • 15.1g of total fat Saturated fat (23 percent, 4.2 gram): Trans fat (0.1g) accounts for 21% of total fat. Cholesterol148.3mg Sodium152.2mg (49 percent) 6% of the total population carbohydrate total: 31.0 g carbohydrate 10% of the population 2.5 grams of dietary fiber The sugar content is ten percent (ten percent).