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Women Chatting with Tea at Cafe

Our Blog January 12, 2022

Intermittent Fasting Guide For Women

From enhanced energy to weight loss and fewer food cravings, intermittent fasting is credited with plenty of health benefits and continually tops the latest trends in wellness. The perks are appealing, but fasting doesn’t agree with everyone. For women, intermittent fasting may actually cause more harm than good. In this post, we’ll review the basics of intermittent fasting, why it might be troublesome for women, and how to safely get started. What is Intermittent Fasting? Intermittent fasting is a time-focused way of eating that balances periods of eating with regular, short periods of fasting. The focus is solely on the timing of when to eat meals and snacks and when to fast, or abstain from eating. Other than that, there are no hard and fast rules about what foods to eat. Types of Intermittent Fasting There’s no right or wrong way to practice intermittent fasting. Some of the more popular styles of intermittent fasting include: 1. Time Restricted Fasting This method refers to limiting eating to a certain window of time in each 24 hour period. This could look like fasting from 8PM to 12PM (16 hours) and eating from 12PM to 8PM (8 hours). Again, there’s no rules here. Some people fast for 12 hours and limit eating to the remaining 12 hours of the day. Trial and error is your best bet for finding the best time frame for you and your lifestyle. 2. Modified Fasting Modified fasting, or the 5:2 method, is defined by eat whatever and whenever you want 5 days a week and fasting the other two days of the week. Some people don’t eat anything on the fasting days and others eat a very small amount, restricting calories to about 25% of total daily energy needs. If you normally eat about 2000 calories a day, you’d eat about 500 calories on the two fasting days. 3. Alternate Day Fasting With this method, you alternate between eating and fasting every other day. This could look like eating on Monday, fasting Tuesday, eating Wednesday, fasting Thursday, and so on. There are no restrictions on what to eat or when to eat on eating days. Benefits of Intermittent Fasting People are drawn to intermittent fasting because it’s easy to follow with no food rules or calorie counting required. Some of the potential benefits linked to intermittent fasting include: Improved body composition Improved blood sugar levels Reduced risk of cardiovascular disease, type 2 diabetes, and cancer Improved PCOS (polycystic ovary syndrome) symptoms Drawbacks of Intermittent Fasting for Women Although more research on intermittent fasting for women is needed, a few studies have suggested fasting can pose unique health problems for females. It all comes down to hormones. Women’s reproductive hormones are sensitive to changes in food intake. Changes in a woman’s levels of estrogen and progesterone can result in: Delayed or lack of ovulation Altered periods Fertility issues Mood swings Increased hunger and food cravings Of course, not all women who try intermittent fasting end up in hormonal chaos. Some experts believe fasting in combination with high stress levels may be the reason why intermittent fasting adversely impacts some women. Getting Started with Intermittent Fasting for Women The first step to getting started with intermittent fasting for women is to consider your current stage of life. Certain times in a woman’s life require increased energy intake. If you’re pregnant, breastfeeding, or actively trying to conceive, you’ll want to hold off on trying intermittent fasting. Intermittent fasting is not the right fit for women with a history of disordered eating or binge eating. If none of the above apply, it’s recommended women ease into intermittent fasting with the time restricted approach. Start by increasing the amount of time between your last meal of the day and your first meal the next day. Twelve hours in between meals is a good starting point. If a longer overnight fast agrees with you, you can try increasing the fast one hour at a time. Remember to listen to your body as you get started with intermittent fasting and notice if you feel: Generally unwell Fatigue or low energy Ravenous Moody Difficulty focusing Changes to menstruation If you experience any of the above, you may need to shorten your fasting window or try a different approach altogether. Whether intermittent fasting works for you, eating a nutritious diet is key to good health. Meals should include fiber-rich foods, lean proteins, and healthy fats. Healthy snacks, like fruit, vegetables, CHOMPS jerky, and nuts can help keep you full between meals, reduce cravings, and replace less healthy options.

A Dancer's Diet: What to Eat to Stay Energized

Our Blog September 24, 2021

A Dancer's Diet: What to Eat to Stay Energized

Being a professional dancer has its highs – the costumes, the glamorous makeup, the lights, the applause. But with every high, comes the potential to experience lows like mental fatigue, physical pain, and low energy. Dance rehearsals can involve hours of performing repetitive and athletic choreography, throwing my body into someone else’s arms in hopes that they catch me, and memorizing complex movement patterns moments after learning them. In short, dancing is really, really hard. That’s why it’s so crucial for me to make the right food choices and eat healthy snacks. The foods I eat have nothing to do with appearance and everything to do with performance. I reach for foods with quality ingredients that will keep my body energized, my mind sharp, and help rebuild my muscles so I can come back stronger than the day before. Below are my go-to foods to fuel me through every step, twirl, and leap. Chomps Original Turkey Sticks As a dancer, I am constantly moving. That’s why I always include plenty of room for healthy snacks that are super energy dense and satiating like these Chomps Turkey Sticks. These are packed with delicious flavor and plenty of protein to keep me full, maintain muscle, and properly recover my body. Plus, they’re small enough to keep stocked in my dance bag 24/7. Homemade Trail Mix I love to mix things up and get creative -- whether that’s the style of dance I’m doing or the snacks I’m consuming. There’s really no better way to keep my palate surprised and stomach happy than with a homemade nut mix. I personally love to combine roasted cashews, almonds, chopped dates and pumpkin seeds, but you can have fun with it and mix any combination your heart desires. Big Green Smoothie To compensate for the energy and the micronutrients I expend during a dance session, I start my day off with a big green smoothie. For the base, I like to use spinach and frozen banana. Then I’ll add plenty of coconut water to keep me hydrated, protein powder, and some kind healthy fat like avocado, nut butter, or seeds. This is the most delicious way to sneak in some veggies and keep me focused until snack time. PB&J Overnight Oats Carbohydrates like oats are a dancer’s best friend because they offer quick and lasting energy. To make my pb&j overnight oats, I combine rolled oats, almond milk, mashed banana, vanilla protein powder, and chia seeds to a mason jar. I’ll give that mixture a good shake and store it in the fridge overnight. In the morning I’ll top it with a healthy scoop of peanut butter and fresh berries, throw it in my bag, and head out the door. Original Beef Chomplings These original mini meat sticks provide the perfect bite of flavor and energy without making me too full. They come in handy when I have a more demanding rehearsal schedule and a little less time to fully indulge. They also come in a variety of flavors so I never get bored. Whether you're preparing for your next performance, or maintaining energy levels at practice, Chomps has the perfect snacks to satisfy your appetite while on a dancer's diet. Filled with all-things-good-for-you, Chomps' products come in various meat stick flavors, varieties, and sizes to suit your taste. Make your next move the best yet!

Chomps Paleo Pantry Snacks

Our Blog August 12, 2021

Paleo Pantry Staples List

One of the core principles of a successful and enjoyable Paleo lifestyle is home-prepared meals and snacks. Keeping your kitchen and pantry well-stocked with ingredients for meals and snacks makes sticking with the Paleo diet easier and more successful long-term. The Paleo diet is made up of unprocessed foods. The following foods are included on the Paleo diet: Meat Poultry Seafood Eggs Vegetables Fruits Nuts Seeds Herbs Healthy fats like coconut oil, extra virgin olive oil, and avocado oil The following foods are limited or eliminated on the paleo diet: Dairy products Grains, including wheat, rice, and corn Legumes, like beans and lentils Sugar Processed foods While many Paleo-approved foods are perishable items like meat and produce, we’ve created a list of pantry items to add to your grocery list. Here are some of our favorite, flavor-packed Paleo pantry staples. Beef Jerky The #1 paleo snack to have in your pantry at all times is beef jerky meat sticks! It’s both a great snack and a great addition to any meal. Chomps Original Beef Jerky Sticks weigh in at just 100 calories. And with 10 grams of protein per stick, they can be a great protein supplement to any meal, helping you to stay fueled and full. Canned Tomatoes It’s a complete myth that canned produce is nutritionally inferior to fresh fruits and vegetables. While the heat and pressure of canning can destroy some nutrients, canned tomatoes are still a good source of fiber, vitamin C, and lycopene. Homemade sauces or soups made with canned crushed, diced, or whole tomatoes come together faster, easier. Oftentimes dishes with canned tomatoes are more flavorful compared to cooking with fresh tomatoes. Grain-Free Flours Almond flour and coconut flour are examples of grain-free flours that can be enjoyed as part of a Paleo lifestyle. Although moderation is still recommended for Paleo versions of baked goods and sweets, these flours are great to keep on hand when the urge to bake hits. These flours are lower in carbohydrates and higher in fiber, protein, and fat than wheat flours. Almond and coconut flour contain a high amount of fat, therefore they should be stored in the refrigerator to prevent rancidity and help them last longer. Assorted Nuts & Nut Butters Whether you reach for almonds, cashews, pecans, walnuts, or peanuts, nuts are full of healthy fat, protein, and fiber. They’re also a good source of vitamins and minerals, including vitamin E, magnesium, zinc, and selenium. Choose raw nuts over roasted and natural nut butters. Roasted nuts and prepared trail mixes often contain added PUFA oil(s), sugar, and salt. Look for a natural nut butter that contains just nuts and no added oils or sugar. You can use whole nuts to make your own nut butters, granola, and snack mixes. Or add them to baked goods, or for topping salads and smoothie bowls. Use ground nut butters to add fat to smoothies, as a vegetable dip, or to flavor savory sauces. Condiments & Vinegars Condiments and vinegars can be used to maximize the flavor of your recipes. They can transform plain protein and veggies into a variety of cuisines. If you like spicy food, keep sriracha, salsa, and hot sauce on hand. For Asian-inspired recipes, tamari, coconut aminos, and fish sauce add umami for depth of flavor. Vinegar is essential for making your own salad dressings, but they can do way more than that. Try adding a splash of acid to soups and sauces just before serving is a classic chef’s trick to help brighten and unify flavors. Consider apple cider, white wine, red wine, and balsamic varieties. Some prepared condiments, like ketchup, salad dressings, and mayonnaise are sources of hidden sugar, oils, and/or preservatives that aren’t Paleo-friendly. You can find Paleo versions that are made without sugar and with healthier oils, like avocado oil, or you can try making your own. Cooking Oils Cooking with healthy fats that contain a more optimal ratio of omega-3 to omega-6 fatty acids is a key principle of the Paleo diet. Canola and vegetable oils, which are high in omega-6 fatty acids, should be avoided. Avocado, coconut, and extra virgin olive oils can be used to bake, saute, and roast. Ghee, or clarified butter, and lard can also be used for most cooking methods. Dates, Honey & Maple Syrup Sugar isn’t consumed on a paleo diet, but that doesn’t mean you’ll never taste something sweet again. You can find Paleo recipes for cakes, cookies, and more made with healthier flours and sweeteners like dates, honey, and maple syrup. Dried dates can be enjoyed by themselves as a sweet treat. Honey and maple syrup can be used to make energy balls or add a touch of sweetness to smoothies, homemade salad dressings, and even savory dishes. Although they still contain sugar, dates also provide fiber and raw honey and maple syrup contain antioxidants and trace minerals. Olives A few briny olives right out of the jar are a good Paleo-friendly fix when you’re craving a salty snack. You can also enjoy them on salads, in sauces, or ground into a savory spread like tapenade. Olives are rich in heart-healthy monounsaturated fats and vitamin E. Turkey Mini Jerky Sticks We can’t say it enough, jerky sticks are a great pantry essential. Chomps Turkey Mini Jerky Sticks are sized just-right to keep in the car, your bag, or even kids lunchboxes for easy on-the-go snacking. For more Paleo snack ideas, check out all the other varieties of jerky sticks.

what are macronutrients

Our Blog June 25, 2021

What Are Macros? + How to Count and Track Them

Macronutrients, or macros for short, are a staple in workout and nutrition conversations. We’re exposed to them everyday on labels: this many carbs, that much protein, these types of fats — but what does it all mean? Why should you care? Nutrition is infamous for being confusing. The science is changing rapidly, and the best answer for how much and of what you should eat, more often than not, is “it depends”. We’re going to cover what macros are, why they’re important, how to figure out your ideal macro ratios, and cover a few best practices for counting them. What are macros? Macros, or macronutrients, are essential nutrients that supply us with energy in the form of calories. The three main macronutrients are carbohydrates, fats, and protein, and although it’s not described as a macronutrient because it is technically a carbohydrate, we argue that you should treat fiber as an honorary fourth. In the overview below, we’ll discuss tracking within the context of the core three macronutrients, but remember that fiber is critical, too. Only 5% of adults get their recommended fiber, and it is essential for optimal health[*]. From effective nutrient absorption, to maintaining blood sugar levels, to maintaining a healthy gut microbiome, fiber is often overlooked in modern diets that avoid or reduce carbs[*]. Our bodies need macronutrients in large amounts, which is why we dub them “macro” nutrients. These are different from micronutrients, which are vitamins and minerals that our bodies use in small amounts to perform different processes like build strong bones and help the immune system function. While we all need macronutrients to survive, the amount we need changes depending on our individual bodies and wellness goals. For example, a marathon runner will need more carbohydrates than an office worker who doesn’t get out much. Macronutrients do have recommended ranges, however, and the The Food and Nutrition Board recommends breaking up your macros as follows[*]: Protein: 10 to 35 percent Carbohydrates: 45 to 65 percent Fat: 20 to 35 percent Fiber: 25-30 grams Macronutrients also have standard amounts of calories. One gram of protein has 4 calories, one gram of carbohydrates has 4 calories, and one gram of fat has 9 calories[*]. Calories vs. Macros While they are often talked about at the same time, calories are not the same thing as macronutrients. Calories are units of energy, and we need to source calories from food because our bodies need energy to perform the processes it needs to function[*]. Otherwise, you risk shutting down, which is a nice way of saying you’d starve. The confusion between macros and calories occurs because the amounts of macronutrients we need depend on our daily caloric needs. For example, if we need 2,000 calories a day and our nutritionist recommends that we eat 50% of that in carbohydrates, then we would need 1,000 calories of carbs, which at 4 calories per gram = 250 grams of carbohydrates per day. If that was a little bit confusing, don’t worry — we walk through calculating your macronutrient needs in more detail later on. And remember, when it comes to weight loss, all that matters is calories in, calories out. If you eat fewer calories than you need each day, then you’ll lose weight. If you surpass how many you need, you’ll gain weight — regardless of what you eat. It’s that simple! Macronutrient #1 - Proteins Proteins are nutrients made up of building blocks called amino acids, and there are over 10,000 proteins that make up what you are and help you in different ways[*]. Nine of the twenty or so amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) are known as essential amino acids because they come from food[*]. Proteins build and repair tissue structure, regulate metabolism, help regulate the pH of our bodies, and more. They are also critical to building muscle and can help you feel full. Recommended Intake: 10-35% of your daily caloric intake Healthy sources of protein: Chicken Fish Beef Beans Lentils Organic or fermented soy Eggs Yogurt Milk and other dairy Macronutrient #2 - Carbohydrates Carbohydrates, or carbs, are simply sugar molecules. Your body breaks down these molecules into glucose, which is the main source of energy for your tissues, cells, and organs [*]. Carbohydrates help fuel the body during exercise, preserve muscle mass by taking the workload off of protein, and act as energy for our brain. Nutritionists typically recommend eating 45-65% of your daily caloric intake in carbohydrates, although diets like keto or carnivore opt for a low or zero-carb intake[*]. There are three main types of carbohydrates: sugars, starches, and fiber[*]. Sugars are known as simple carbohydrates because they are the most basic form of carbohydrates. Starches and fibers are known as complex carbohydrates because starches are collections of sugars strung together and fiber cannot be broken down into simple sugars by the body. Recommended Intake: 45-65% of your daily caloric intake. Healthy sources of carbohydrates include: Whole Grains Fresh fruits Starchy roots and potatoes Rice Beans Macronutrient #3 - Fats Fats, or lipids or fatty acids, are nutrients made up of three molecules strung together. Most of the fat our bodies need we can make ourselves, but there are “essential fats” such as Omega-3 and Omega-6 fats that we have to get from food[*]. If you remember the fish oil craze, essential fats were behind it. Fats act as energy reserves, provide insulation, protect organs from damage, and help transport vitamins, and there are three main types of fats we eat[*]: Unsaturated fats from plants Saturated fats from animals Trans fats from processed foods Unsaturated fats are considered the most healthy, saturated fats are fine in moderation, and trans fats are considered the worst for you. Recommended Intake: 20-35% of your daily caloric intake Healthy sources of fats include: Oil Butter Grass-fed beef Avocados Coconuts Fish Eggs Nuts and seeds Honorary Macronutrient #4 - Fiber Fibers are a type of carbohydrate cannot digest, which means it passes through the system undigested [*]. Fiber is a sort of supernutrient since it’s found in so many different foods. Diets high in fiber have been linked to better gastrointestinal health, reduced risk of stroke, lower chances of type 2 diabetes, and even less risk of some cancers[*]. There are two types of fiber: soluble fiber, which means they dissolve in water, and insoluble fiber, which means they don’t. Soluble fiber can lower glucose levels and blood cholesterol. Insoluble fiber helps move food through the digestive system, promoting regularity and efficient bowel movements[*]. It’s easy to hit your macros while neglecting fiber, so if you are hitting your macros and workouts but aren’t seeing the body recomposition you want, take a closer look at your fiber intake. Recommended Intake: 20-30 grams per day Healthy sources of fats include: Beans and other legumes like lentils Broccoli Seeds Berries Whole wheat grains and pasta Fruits and potatoes with the skin. How to Figure Out Your Ideal Intake The ideal macronutrient ratio for you depends on how many calories you need each day and your weight loss and/or fitness goals. If you are just looking to eat a balanced diet and aren’t concerned with developing a more strict or nuanced plan, then simply eating within the macronutrient ranges we listed above across a balanced diet is more than enough. But, if you are interested in IIFYM or flexible dieting, or simply want to dig a bit deeper into your nutrition, then follow these steps: Step 1: Calculate your TDEE Your TDEE is a combination of your basal metabolic rate (BMR) and your activity level, which is just a fancy name for figuring out how many calories your body needs each day to maintain your weight. The formula for BMR uses your weight, height, age, and other factors like gender to calculate how much your body burns without activity, and then you take that result and multiply it by these levels: If you rarely exercise, multiply your BMR by 1.2 If you exercise on 1 to 3 days per week, multiply your BMR by 1.375 If you exercise on 3 to 5 days per week, multiply your BMR by 1.55 If you exercise 6 to 7 days per week, multiply your BMR by 1.725 If you exercise every day and have a physical job or if you often exercise twice a day, multiply your BMR by 1.9 Here is an easy BMR and TDEE calculator. Step 2: Determine your fitness goals Once you have TDEE, you need to figure out what your fitness goal is. If your goal is just to lose weight, then you can eat around 300-500 calories less than your TDEE each day, eat the recommended macronutrient amounts, and you’ll be fine! If you are trying to gain muscle and are going to the gym, then you’ll want to exceed your TDEE and adjust your macronutrient breakdown to something close to this[*]: Protein: 0.8–1 grams per pound bodyweight per day (20% or so of calories) Carbs: 3+ grams per pound bodyweight per day (50–60% of your calories) Fat: the remaining 20–30% of your calories. So if your TDEE was 2,500, maybe you eat 3,000 calories with this split, which would be around 150 grams of protein, 450 grams of carbs, and 65g of fat. And ideally, 25-30 grams of your carbs intake would be in fibers. If you are trying to maintain muscle while losing weight, then your splits will be the same percents as above but eating at a TDEE deficit, say 2,000 in our same example. Remember: everyone’s needs are different. Ultimately, the best course is to get a rough idea of what you think you need, start tracking, and then adjust accordingly to your own results. Only you can know if your diet works for you, and remember to eat as balanced a diet as possible when tracking your macros and work with a professional when you can. Step 3: Start tracking! When you establish your baselines, it’s best to track what you’re eating for a few days to make sure you are being true to your splits. Good tools for this include: MyFitnessPal Nutrients MyNetDiary Why People Count Macros From weight loss to weight gain, to simply evaluating their meals for context, counting macros is popular for many reasons. The most famous example is If It Fits Your Macros, or IIFYM. IIFYM, also known as flexible dieting, is less of a diet and more of an approach to life. The idea is that after you match your macros to your fitness goals, as long as you hit them, you don’t have to look at any foods as “good” or “bad”. Advocates of this lifestyle stress the psychological benefits of erasing stigmas from specific foods and prioritizing a healthy diet with guilt-free treats that work together to better your physical and mental health. Benefits of Counting Macros May help maintain muscle mass Because counting your macros puts a greater emphasis on understanding your protein content, it’s likely that as a result of counting your macros alongside a fitness plan that you will maintain, if not increase your muscle mass through more appropriate or increased protein consumption. May improve long-term diet habits Because macros focus on what is inside foods instead of eliminating categories of foods, it allows more room for you to enjoy your food and life. Research shows that balanced, less-intense approaches to dieting tend to have more of an impact on long-term health than short-term, highly-restrictive diets. May help you evaluate the health of foods Because you will be tracking and thinking about the nutrient breakdowns in food more often than you otherwise would, counting macros can improve the health of the choices you make on a daily basis. Downsides of Counting Macros Has a bit of a learning curve As you can tell, it does take a bit of upfront work to establish your baseline. You have to calculate your TDEE, match that to your activity level, and then adjust it according to what you want to accomplish from a dietary perspective. It’s not hard, per se, but it’s not as simple as just cutting out carbs, for example. Can lead to unhealthy tracking obsession Just like calorie counting, there’s a risk to obsessing over macronutrient counts in a way that is psychologically damaging. If you notice yourself becoming obsessive about the macronutrient balances and meticulously tracking everything at the expense of your happiness, consider stepping away from this approach for a bit. Can cause people to ignore more established dietary advice There’s a darker side to IIFYM, which expresses itself in ways like “dirty bulking”. The idea is that because you only have to worry about your macronutrient counts, you can eat whatever you want as long as it fits your macros. That could be fast food, other processed foods, candy — you name it. While this is true from a caloric and macro perspective, it is not a healthy way to live, and evidence for eating a balanced diet dwarfs any other approach. The Bottom Line The three main macronutrients are protein, carbohydrates, and fats, and they are nutrients we need to eat in large amounts to help our bodies function optimally. Fiber is also important for general health, and we recommend tracking fiber as an honorary macronutrient. The ideal balance between these macronutrients depends on your weight, gender, TDEE, and fitness goals. Once you establish your ideal range, tracking macronutrients can be a useful way to shape your diet to get the nutrients and calories you need to maintain, gain, or lose weight and/or muscle mass.

How to Reintroduce Foods on AIP

Our Blog May 24, 2021

AIP Reintroduction Phase: How to Reintroduce Foods on AIP

weight watchers air fryer recipes

Our Blog May 18, 2021

17 Easy Weight Watchers Air Fryer Recipes

If you follow a Weight Watchers diet, there's a good chance that you already have an air fryer at home. This appliance has gained extreme popularity in recent years, and it's an excellent fit for those on a diet lifestyle journey. If you don't own one, you may be interested in what it's all about and how it can be beneficial in quickly and efficiently cooking your favorite Weight Watchers meals! If you are unfamiliar with this gadget, an air fryer is a convection oven that sits atop your countertop and can cook food that looks and tastes as though it was deep-fried without ever having to submerge the food in cooking oil. This is done through the circulation of hot air from a fan at high speed. The fan produces browning and crispiness of the food that's being cooked. Air fryers are becoming kitchen staples for many people who follow a Weight Watchers diet. This cooking method allows them to enjoy food that tastes fried without the added calorie content from frying in oil. Weight Watchers assigns point levels to food, and butter and oil have a higher point count than many other foods, so you can likely see why so many WW dieters swear by cooking this way! With an air fryer, you can enjoy your favorite crispy and crunchy foods, along with using the appliance to efficiently cook other foods, even dessert! These WW air fryer recipes are delicious, filling, and fit well within a Weight Watchers diet. Take a look at the list and we're sure that you'll find several new air fryer recipes to cook in your air fryer! — 1. Air Fryer Cajun Potatoes These Cajun potatoes are perfectly browned and seasoned. After being air-fried, the baby potatoes are soft in the center, crispy on the outside, and the homemade Cajun seasoning, with spices like cayenne pepper, paprika, and chili powder, adds a delicious kick of flavor and heat. These would make for a perfect side dish to serve alongside a main dish for weeknight dinners. Per serving: 4 Freestyle SmartPoints (4 Green, 4 Blue, 1 Purple) Get the recipe from Emily Bites. — 2. 3-Ingredient Air Fryer Pizza Sticks Minimal ingredients yield delicious flavors with these air-fried pizza sticks! Made with just three ingredients, including egg roll wrappers, pepperoni, and string cheese, this fun appetizer or snack is quite simple to assemble and make If you are hosting a party or are planning to relax and enjoy a relaxing night in, this recipe would be a great one to put together and serve for guests or yourself! Per serving: 3 Freestyle SmartPoints (3 Green, 3 Blue, 3 Purple) Get the recipe from Hungry Girl. — 3. Air Fryer Bacon Cheddar Fries Just three main ingredients, plus an additional fourth for a garnish, come together and result in these flavor-packed bacon cheddar fries that are cooked for just 15 minutes in your air fryer. You'll need frozen french fries, shredded cheddar cheese, and some cooked bacon to make it. After cooking, garnish with some chopped chives or scallions, serve, and enjoy! Per serving: 7 Freestyle SmartPoints (7 Green, 7 Blue, 7 Purple) Get the recipe from Recipe Diaries. — 4. Cheesy Jalapeño Popper Baked Stuffed Chicken This recipe combines chicken and jalapeño poppers for a hearty and satiating main dish. To the inside of the chicken, you'll add jalapeños, cream cheese, shredded cheese, scallions, and bacon, and then cook it in your air fryer for just 12 minutes. Steam up your favorite vegetables to serve as a side dish with the chicken, and you'll have an amazing meal for the whole family to enjoy! Per serving: 5 Freestyle SmartPoints (9 Green, 5 Blue, 6 Purple) Get the recipe from SkinnyTaste. — 5. Easy Beef and Bean Taquitos These delicious air-fried taquitos are flavorful and don't require much energy to be spent in the kitchen. You can prep, cook, and serve them in just 35 minutes! Made with ingredients like ground beef, refried beans, and corn tortillas, this is a fun recipe to enjoy alongside your favorite Weight Watchers-friendly side dish. Per serving: 2 Freestyle SmartPoints (3 Green, 2 Blue, 2 Purple) Get the recipe from The Pound Dropper. — 6. Air Fryer Orange Chicken Skip the takeout and, instead, make this orange chicken recipe, which is a gluten-free and Weight Watchers-friendly option! To ensure the chicken is crispy on the outside and isn't dry on the inside, cook it in your air fryer after tossing it in cornstarch or potato starch. Then, you'll combine ingredients like freshly-squeezed orange juice, garlic, ginger, and oyster sauce for a flavor-packed sauce. Toss the cooked chicken in the prepared sauce before serving. Delicious! Per serving: 5 Freestyle SmartPoints (7 Green, 5 Blue, 5 Purple) Get the recipe from Lite Cravings. — 7. Air Fryer Buffalo Cauliflower Using fresh or frozen florets, you can whip together a flavorful and filling meal of buffalo cauliflower using your air fryer! Requiring just four ingredients and less than 30 minutes of your time, this is a fantastic weeknight dinner choice. Each serving is packed with nutrients, and, in addition to being Weight Watchers-friendly, this recipe is also compliant with diets like Whole30, keto, and 21 Day Fix. Per serving: 4 Freestyle SmartPoints (4 Green, 4 Blue, 4 Purple) Get the recipe from My Crazy Good Life. — 8. Air Fryer Fried Ravioli Have you ever tried fried ravioli?! If you haven't, now is the time! This air fryer Weight Watchers recipe uses refrigerated ravioli, bread crumbs, and Parmesan cheese, and yields 14 ravioli. The dish can be prepared and served in about 30 minutes. If you are hosting or attending a party, whip these up. Your guests will be so impressed with how delicious and satiating this easy recipe is! Per serving: 2 Freestyle SmartPoints (2 Green, 2 Blue, 2 Purple) Get the recipe from Skinny Kitchen. — 9. Air Fried Broccoli Bites These homemade broccoli bites make for a great bite-sized appetizer to enjoy before dinner or to serve to guests at your next party. To make them, you'll combine broccoli with bacon, flour, cheese, breadcrumbs, and spices, before preparing homemade honey mustard sauce to dip the bites into. The flavor and texture combinations of the salty, crunchy, and soft broccoli bites, with the sweet and tangy dipping sauce, is what pulls this dish together and will have you coming back for a second helping! Per serving: 1 Freestyle SmartPoints (1 Green, 1 Blue, 1 Purple) Recipe from Skinny Me Recipes. — 10. Air Fryer Chicken Parmesan Step-by-step photo instructions make following along while cooking this recipe a breeze. This chicken parmesan recipe requires chicken cutlets, which are thinly-sliced chicken breasts, as well as Italian-style breadcrumbs, grated Parmesan cheese, egg beaters, marinara sauce, shredded mozzarella cheese, and spices. If you can't find chicken cutlets at your grocery store, no problem; you can simply cut chicken breasts into thinner slices, and there are instructions within the recipe on exactly how to do that. In just 40 minutes (or less!), you can have a delicious and impressive meal on the table for family dinner or date night! Per serving: 3 Freestyle SmartPoints (5 Green, 3 Blue, 3 Purple) Get the recipe from The Pound Dropper. — 11. Air Fryer Tropical Cheesecake Bites Air frying desserts has become increasingly popular in recent years and this recipe is a perfect example of how much fun you can have with air fryer WW recipes! Using wonton wrappers, you'll make these cheesecake bites by creating a sweet and creamy stuffing made from cream cheese, pineapple, shredded coconut, honey, and coconut extract. Add in some whipped cream for a dipping sauce and you'll be set with a tropical, sweet, and perfectly crispy Weight Watchers air fryer dessert! Per serving: 4 Freestyle SmartPoints (4 Green, 4 Blue, 4 Purple) Get the recipe from Hungry Girl. — 12. Air Fryer Chickpeas A popular dish amongst people who own an air fryer, this recipe for Weight Watchers-friendly chickpeas is a total winner! Only straightforward ingredients are needed, like chickpeas, also commonly referred to as garbanzo beans, olive oil, and spices. After cooking in your air frying appliance, you'll be able to enjoy a delicious, crispy, and crunchy snack that is a perfect choice for snacking during movie night! Per serving: 1 Freestyle SmartPoints (2 Green, 1 Blue, 1 Purple) Get the recipe from Recipe Girl. — 13. Quick Air Fryer Tortilla Chips Take some extra-thin corn tortillas, cut them into strips, spray with some olive oil cooking spray, season with salt, pop them into the air fryer, and you'll be minutes away from crunchy and salty tortilla chips that taste just like the ones you love to enjoy when out to eat. An entire serving of 24 chips fits nicely into a Weight Watchers diet and will satisfy any craving you have for restaurant-style tortilla chips! Per serving: 4 Freestyle SmartPoints (4 Green, 4 Blue, 4 Purple) Get the recipe from Rachel's Healthy Plate. — 14. Chicken Fried Pork Chops If you like chicken-fried steak, you're going to love this fun spin on this classic southern comfort dish! The air fryer cooks the pork chops to be crispy on the outside and tender and juicy on the inside. After breading the pork chops with breadcrumbs, cornmeal, and spices, you'll cook them in the air fryer for less than 15 minutes. Serve with some chicken gravy on top for a filling and delicious meal! Per serving: 7 Freestyle SmartPoints (8 Green, 7 Blue, 7 Purple) Get the recipe from Skinny Kitchen. — 15. Chinese-Style Egg Rolls Making egg rolls in your air fryer may be the best idea we've ever heard! This homemade version uses ground turkey cooked in sesame oil and seasoned with Chinese five-spice and ground pepper. Add in some coleslaw mix and green onion before wrapping in an egg roll wrapper and air frying. If you're unsure of how to properly wrap an egg roll, this post has you covered! Take a look at the step-by-step photos on exactly how to do this to ensure your filling stays in place when cooking. After about 15 minutes of cooking, you'll be ready to serve these hearty egg rolls! Per serving: 2 Freestyle SmartPoints (2 Green, 2 Blue, 2 Purple) Get the recipe from Lite Cravings. — 16. Air Fryer Sweet Cinnamon Bagel Bites Another total winner of an air fryer treat, these bagel bites are a fantastic Weight Watchers dessert to enjoy when you are craving something bready and sweet. The bagel bites are homemade and use items like whole wheat flour, sweetener, Greek yogurt, and cinnamon. You'll combine the ingredients as instructed before rolling the dough into balls and air frying. Absolutely delicious and fits well into a Weight Watchers diet plan! Per serving: 4 Freestyle Points (4 Green, 4 Blue, 4 Purple) Get the recipe from Hungry Girl. — 17. Air Fryer Steak Cooking steak to perfection has never been easier when you have an air fryer at home. Juicy, tender, and cooked to your liking, this recipe will yield a protein-packed and extra flavorful cut of beef that requires minimal effort in the kitchen. Season the steak with salt and pepper before cooking to medium-rare or medium in the air fryer. Per serving: 8 Freestyle SmartPoints (8 Green, 8 Blue, 8 Purple) Get the recipe from Recipe Diaries.

A 2021 Snack Food Survey

Our Blog March 02, 2021

Snackccidents Happen: A 2021 Snack Food Survey

Have you ever experienced a “snackccident? We know we have, and it seems we’re not alone! The average American experiences 416 “snackccidents” every year, according to new research. The survey of 2,000 Americans revealed that these snacking-related mishaps come in several tasty varieties that plague hungry respondents regularly. Over half (57%) of respondents admitted that they’d accidentally eaten a full-sized bag of snacks in one sitting, and over one in three have sprung for a snack that they later realized contained ingredients that weren’t exactly healthy. Happy “snackccidents,” though, were also more than common, with 66% of respondents confirming they’d stumbled upon a new snack they enjoyed entirely by accident. The survey also attached some numbers to the phenomenon of “snack attacks.” Respondents reported an average of 10 snack attacks, or sudden urges to snack, per week. Our CEO and co-founder Pete Maldonado says the best way to combat snack attacks – and avoid surprises when that snack that was billed as ‘healthy’ turns out to be anything but – is to look for snacks with simple, nutritious and whole food ingredients. Chomps meat snacks offer a high quality, protein-packed snack with no additives or artificial ingredients, so you can stay energized and feel good about what you’re feeding yourself and your family. Half of respondents reported that their snacking has increased since the start of the pandemic. Changes in lifestyle brought on by the pandemic – such as working from home, or children attending school virtually – may be playing a role in the uptick in snacking, as 54% of respondents say their schedule is so variable that they find it difficult to eat at consistent times. Nearly seven in 10 respondents admitted that they tend to eat more than the recommended serving size of their favorite snack. And roughly half of respondents (46%) reported that they feel more “at ease” when their favorite snack is in the pantry. Snacks that serve a purpose are more important than ever. Having a snack on-hand that not only tastes good but is satiating and keeps you full between meals will help eliminate those mindless snacking incidents.

Paleo Diet Basics: Food List, Rules, & Meal Plan

Our Blog April 09, 2020

Paleo Diet Basics: Food List, Rules, & Meal Plan

does exercise help digestion

Our Blog March 13, 2020

How Exercise Helps Digestion + the Best Exercises

Gut health has been a hot topic lately. Many research articles and studies have been stating that the gut is the second brain, that your gut health impacts all other bodily functions, or your seemingly unrelated symptoms could be because of poor gut health[*][*][*]. Are they correct? How is the gut so powerful? You may be asking yourself what exactly is "the gut", or how your exercise routine is impacting your gut. Let's break down these broad statements so that you can feel powerful in your decisions around food and exercise. What is the Gut? The gut is also known as the gastrointestinal (GI) tract. The GI tract consists of the mouth, esophagus, stomach, small intestine, large intestine, and colon. When articles refer to "the gut", it is so much more than your stomach or what most people see as the fat hanging over their pants, including: Houses the organs The gut is all the digestive organs working together to breakdown the foods introduced to the body and to utilize the nutrients from that food to function properly. Handles digestion Digestion is the mechanical (chewing and peristalsis) and chemical (enzymes and acid) breakdown of food. Once the food is broken down into absorbable molecules, these nutrients pass into the blood and lymph to be circulated and used in all cells. Leads to nutrient absorption Proper digestion leads to proper absorption of nutrients (vitamins and minerals) to keep the rest of our organs functioning as they should to keep our hormones in balance, our weight controlled, and our thinking clear. All of this occurs under perfect conditions: enzymes being produced at the correct time, signals sent from the brain to the stomach to create a properly acidic environment to break down food into absorbable molecules, peristalsis to move nutrients through the GI tract and absorbed before our fan-favorite... a beautiful bowel movement. Rest for successful digestion So, what are the perfect conditions for successful digestion? You want your nervous system in a parasympathetic state or rather a "rest and digest" state. The parasympathetic state lets the body know it is safe to slow down and focus on digestion which means the stomach can create an acidic environment, the proper enzymes, and mucous for proper breakdown and absorption of food particles. When we introduce stress, these functions are impacted. Stress reduces stomach acid which then impacts intestinal integrity and creates a beautifully dark and moist environment for food to ferment, rancidify, or putrefy. How does exercise change digestion? What impact does exercise have on the nervous system and the digestive system? Broadly, exercise is a stress to the nervous system but not all stress is bad. Let’s dig into that a little more: Stress Stress, in the form of pathogens, irritants, damage, psychological stress, exercise, etc., produces an inflammatory response in the body. This inflammation is necessary and welcomed when combined with a healthy diet and lifestyle. Inflammation creates pathways for immune products to get inside the affected tissue by dilating blood and lymphatic vessels and increasing tissue permeability[*]. Inflammation Inflammation also produces reactive oxygen species (ROS) that fight off pathogens, also known as a bacterium, virus or another microorganism that may cause disease. When there are not enough antioxidants, the free radicals produced by the ROS run wild and can damage cells, DNA, proteins, and tissues. This is why we see inflammation and stress as toxic to the body. If there is chronic stress, which we see in this modern daily life, then inflammation and free radicals damage more than what was intended. But guess what? The digestive system is a sub-set of the immune system. Meaning it is a physical barrier to pathogens and it is also about to produce a powerful adaptive immune response. All that to say, a healthy digestive system and GI tract is beneficial for a healthy athlete. To recap Exercise is a stress to the body putting load on muscles and bones and tearing tissues. But exercise also increases lymphatic movement and insulin sensitivity, which is extremely beneficial for overall health. Restorative exercises for digestion There are many different kinds of exercises that range from restorative to intense. More restorative exercises are very beneficial to incorporate daily such as: Walking Stretching Daily chores Dancing A 2019 study showed that just three consecutive days of walking for 60 minutes a day resulted in an insulin iAUC decrease of 34% meaning the body improved its response to insulin[*]. This is important to understand because when insulin receptors are impaired and stop responding well to insulin diabetes ensues. According to the Centers for Disease Control and Prevention, about 45% of the American population is diabetic or pre-diabetic. And we know that Type 2 diabetes is a lifestyle disease, meaning that it is caused by our lifestyle choices and habits. Other ways exercise influences digestion and health Here are a few other ways exercise influences digestion and health: Influences hunger hormones Depending on the intensity of the exercise, it has been shown that ghrelin, the hormone that increases hunger, is decreased following the completion of exercise. This is because of the stress response induced by exercise. The body will down-regulate hunger to focus on getting blood to the heart and muscles during exercise. Increases insulin sensitivity Light movement such as walking helps the body become more sensitive to insulin. This is important so that the insulin receptors are more "accepting" towards the hormone and allow cells to absorb glucose instead of "resisting" glucose and causing inflammation, insulin resistance, and quite realistically type 2 diabetes[*]. Improves bowel movements Exercise is helpful in improving bowel movement by increasing the circulation of blood and lymph, it also has been shown to increase intestinal transit time. Meaning exercise increase peristalsis (contractions of the intestinal lining) in the intestines and colon leading to a regular bowel movement in less time than usual. Bowel movements (daily and twice daily) are important for detoxification, movement of gut bugs (good and bad), and to keep movement in the colon to ensure no fermentation, bacterial build-up, or intestinal permeability[*]. Increases gut flora diversity Exercise has also been shown to help diversify the intestinal microbiome, meaning that movement helps bacterium move throughout the gastrointestinal tract and flourish when healthy. It is important to have healthy bacteria within the GI tract to keep a balance of "good" and "bad" gut bugs. More diversity in intestinal bacteria is beneficial in reducing intestinal permeability. We want to have strong intestinal walls to make sure only tiny molecules of vitamins and minerals and getting into the blood and lymph system. When our intestinal walls become damaged, it is easier for bigger food particles, unwanted bacteria, parasites, and items seem by the body as invaders to enter into the bloodstream and cause inflammation and dysbiosis leading to digestive upset. Keeping active with exercise provides a healthy balance of gut bugs to create a happy intestinal environment. The best exercises for digestion The following exercises are beneficial for digestion. Try incorporating them daily. Yoga/Stretching With a combination of deep breathing, stretches that target abdominal organs, and twists that massage and wring out stuck intestinal toxins, yoga is a great way to wake up and support organs for better digestion[*]. Walking Aim to walk 3-5 miles a day or 10k steps at a leisurely-brisk pace. Humans are meant to move and the digestive and lymph system thrives off of daily movement. Having a step goal will get toxins moving out of your body while also increasing insulin sensitivity which will help your body function properly while eating. Sleep You can literally improve your digestion through sleeping. Giving yourself a full 7-9 hours of sleep will also give your gastrointestinal tract 7-9 hours of no new food to work on breaking down. It is able to focus on moving nutrients through to the colon while also moving bacteria and toxins through and hopefully out the next morning through a bowel movement. Sleep is also extremely beneficial in helping clear toxins from the body and improve immune function which will aid digestion. In Conclusion Exercise does influence digestion. We want to be mindful of how intensely we are moving and make sure to have periods of rest, restorative exercise, and flow to get the added benefits of insulin sensitivity, improved gut bug diversity, better bowel movements, and manageable cravings and hormones.

is chorizo keto

Our Blog January 29, 2020

Is Chorizo Keto? Calories, Carbs, & Recipes

keto chicken marinade

Our Blog November 25, 2019

17 Keto Chicken Marinade Recipes (All Low-Carb)

If you've been looking for low-carb chicken marinade ideas, look no further! Though many popular marinades tend to contain a high content of added sugar and carbs, we are happy to share that there are countless ways to create low-carb, keto-approved chicken marinades. Whether you're grilling outdoors or cooking indoors, you'll absolutely love this collection of recipes! These delicious keto-friendly marinade recipes are full of ingredients that are low in carbs but packed with flavor. Marinades for chicken are wonderful for preparing dinners ahead of time, as many of them can be prepared the night before, or the morning that you plan to serve your chicken dish. Whether you like unique marinade flavors, such as lemon dill or peanut, or prefer the classics, like BBQ or ranch, you are sure to find some delicious marinade recipes within this post! — 1. Awesome Grilled Chicken Marinade Made from fresh and flavorful ingredients, this grilled chicken marinade is incredibly easy to make. Essentially, all you do is throw everything into a food processor and blend! One of the best parts about this recipe is that if you find yourself with leftover marinade, you can store it in the refrigerator to use the next time you want some tasty chicken. We also love that this delicious recipe is great for more than just those who follow a ketogenic diet; it's also perfect for those who follow Whole30, too, as the recipe is free from gluten, grains, dairy, soy, MSG, and added sweetener. Ingredients: Garlic Onion Fresh rosemary Fresh thyme Lemon Orange Avocado oil Kosher salt Get the recipe from Low Carb with Jennifer. — 2. Low-Carb Barbecue Chicken Marinade If you're craving some classic BBQ chicken that is low in carbs and full of flavor, you've come to the right place! This chicken marinade is perfect for those who follow a keto diet, plus it's a perfect recipe to have on-hand as it's made with ingredients that you likely already have in your refrigerator and pantry! With this recipe, the involved ingredients create a perfect consistency to create a marinade that's delicious no matter how you decide to cook your chicken! Ingredients: Olive oil No-sugar BBQ sauce Apple cider vinegar Minced garlic Onion powder Paprika Salt Cayenne pepper Get the recipe from The Kitchen Magpie Low Carb. — 3. Maple Dijon Low-Carb Chicken Marinade This keto chicken marinade is really something else! Packed with maple dijon flavor, this low-carb recipe is perfect for your next chicken meal. It provides sweetness without being filled with sugar or loaded in carbs. Using sugar-free maple syrup, dijon, and liquid aminos (or soy sauce), this recipe requires less than 20 minutes to make. Though this recipe uses chicken thighs, breasts will work just as well. With only 0.4g net carbs per serving, you can't beat it! Ingredients: Maple-flavored syrup Dijon mustard Liquid aminos or soy sauce Garlic Fresh thyme Get the recipe from Megan Seelinger. — 4. Keto Greek Chicken Marinade This is a great "I already have everything I need" recipe. All of the ingredients required to make this delicious keto Greek chicken marinade are refrigerator and pantry staples! Try this tasty marinade next time you have company. It's a classic that will be loved and enjoyed by all who taste it! Super easy to make, this chicken marinade dish is a great go-to and one that I love to prepare when I'm expecting guests. Ingredients: Olive oil Red wine vinegar Lemon zest Lemon juice Garlic Rosemary Oregano Salt Pepper Get the recipe from Keto in Canada. — 5. Easy and Yummy Chicken Marinade If you've got 40 minutes to spare, you have time to make this delicious marinade and cook the chicken! In no time, you'll be left with an easy and delicious chicken marinade dish to serve at tonight's family dinner. You will absolutely love the flavors in this low-carb chicken marinade. With lemon juice, oregano, garlic, olive oil, salt, and pepper, the flavors are zesty and powerful. If you're in the mood for a southwestern twist, it is suggested to use lime juice in place of lemon juice, and cilantro in place of oregano. How delicious does that sound?! Ingredients: Lemon juice Dried oregano Garlic Olive oil Salt Pepper Get the recipe from Hip2Keto. — 6. Keto Grilled Chicken and Peanut Sauce If you're one for tangy flavors, you're going to LOVE this keto grilled chicken peanut sauce recipe. This recipe is a bit different than the others, as it introduces a sauce that's more saucy than marinade-y. It provides just as much flavor, if not more, as a traditional marinade! Made with peanut or almond butter (your choice!), garlic, ginger, jalapeños, and a few other straightforward ingredients, this recipe is totally customizable. You can even make it a bit spicier by increasing the amount of jalapeño seeds you include! Ingredients: Peanut butter or almond butter Fresh ginger Garlic Jalapeño pepper Fish sauce Rice wine vinegar Lime juice Water Granulated erythritol sweetener Get the recipe from I Breathe I'm Hungry. — 7. Italian Grilled Chicken Marinade If you're aiming for a juicy, tender, keto chicken dinner, this is the recipe for you. The marinade is fast, easy, and perfect for those times when you're craving marinated chicken, need something fast, or just purely aren't sure what to make! Using ingredients like dijon mustard, Italian seasoning, coconut aminos, lemon juice, and more, this delicious low-carb chicken marinade is approved for a variety of diet lifestyles like gluten-free and sugar-free, as well as being paleo-compliant and Whole30-approved! You're going to love this zesty, keto marinade for chicken! Ingredients: Salt Pepper Garlic Italian seasoning Dijon mustard Coconut aminos or soy sauce Olive oil or avocado oil Lemon juice Get the recipe from Life Made Sweeter. — 8. 30-Minute Keto Grilled Chicken Marinade This tasty marinade requires just 30 minutes and, after marinating, the zesty ingredients yield a grilled chicken so flavor-packed, you're sure to be going back for seconds! If you have some additional time set aside though, your chicken will taste even better as you can marinate the chicken for longer to really enhance the resulting flavors! With only 2 grams of net carbs per serving, you're going to want as much of this juicy marinade flavor as you can get. If you're looking for an easy, to-the-point marinade, this is it. It's zesty and totally delicious. Packed with nutrient-dense ingredients that are straightforward and easy to find in your local grocery store. If you're not a fan of mayo, feel free to substitute it with full-fat plain yogurt! This recipe is family and kid-approved and works great with either chicken breasts or chicken thighs. Ingredients: Mayonnaise Tamari or coconut aminos Lemon juice Lemon zest Dijon mustard Garlic powder Dried rosemary Salt Pepper Cayenne pepper Get the recipe from Kicking Carbs. — 9. Ranch Grilled Chicken Marinade If you've got kids at home, this is the perfect keto-friendly marinade for them; although, even if you don't have little ones hanging around, it's still worth making! This ranch grilled chicken marinade is absolutely delicious and full of those familiar flavors that we all love. This keto marinade only requires 5 minutes of preparation time and about 15 minutes of cook time, depending on the amount of chicken you plan to cook. Other than that, you just need at least 30 minutes for marinating! Made with ranch, apple cider vinegar, Worcestershire sauce, buttermilk, and hot sauce, you are going to love this tasty chicken marinade! Ingredients: Ranch dressing Avocado oil Worcestershire sauce Buttermilk Apple cider vinegar Parsley Hot sauce Salt Get the recipe from That Low Carb Life. — 10. Lemon Dill Keto Marinade Lemon dill keto chicken marinade is a great option if you're looking for a marinade with as few ingredients as possible. With just six ingredients (including water), this marinade is perfect for chicken! This simple marinade takes no more than 2 minutes to mix together, and from there it's all smooth sailing. What's most exciting about this dish is that each serving of this tasty marinade contains just 0.8 grams of net carbs. We can't wait for you to try this one! Ingredients: Avocado oil Lemon juice Dill Capers Pepper Water Get the recipe from Keto In Pearls. — 11. Keto Paprika Chicken Marinade This is another one of those extra special marinade recipes that could probably be made with items that you already have in your refrigerator and pantry. Those are the best, aren't they?! Using olive oil, paprika, minced garlic, and a few other key ingredients, this is an easy keto friendly marinade that you're going to love. The best part about this keto chicken breast marinade is that it actually doesn't have to sit and "marinate" at all! To make this yummy chicken, simply coat the meat in the marinade mixture, stick it in the oven, and cook! Doesn't get much easier than that! Ingredients: Olive oil Spanish smoked paprika Lemon juice Maple syrup Minced garlic Salt Pepper Get the recipe from Ruled.me. — 12. Lemon Chicken Marinade This lemon chicken keto marinade is perfect for keeping the chicken nice and juicy without skimping on flavor. In fact, this marinade recipe is packed full of intense and delicious flavors that you're going to love. Using olive oil, garlic, rosemary, oregano, and lemon juice, this incredibly easy marinade recipe can be whipped together in essentially no time at all. Allow your chicken to sit for at least 30 minutes while it soaks in all of the delicious flavors. If you can, however, let it marinate overnight in the refrigerator for extra zestiness. As described in the recipe, you can even add some chopped jalapeños for a little extra depth of flavor and spice! Ingredients: Olive oil Garlic Rosemary Oregano Lemons Get the recipe from The Little Pine. — 13. Keto Tandoori Chicken Marinade If you love Indian food, you're going to be head over heels for this tandoori chicken! Though store-bought tandoori seasoning is typically high in carbs, this keto version is a perfect low-carb alternative. There are two parts to this marinade recipe, so the ingredient list in the original recipe is broken up. Both parts are simple to whip together and many of the required ingredients overlap. Though this ingredient list appears longer than the other recipes in this post, it's still just as easy, requiring less than 15 minutes to prep time. Ingredients: Garlic Ginger Kashmiri chili powder Salt Lemon juice Olive oil Greek yogurt Cinnamon Cumin Paprika Allspice Garam masala Get the recipe from My Keto Kitchen. — 14. Garlic Parmesan Chicken Thigh Marinade This garlic parmesan chicken marinade is keto, low-carb, and gluten-free! It's perfect for chicken thighs but is also incredibly tasty when used on chicken breasts. You're going to love it! With a prep time of just 5 minutes, how can you possibly go wrong with this recipe? It uses ingredients such as parmesan cheese, basil, garlic, sea salt, and olive oil. This yummy keto chicken breast marinade contains just 0.5 grams of net carbs per serving! Talk about a great option for keto chicken dinner nights! Ingredients: Basil Parmesan cheese Garlic Salt Pepper Olive oil Get the recipe from Ketogasm. — 15. Low-Carb Garlic Chicken Marinade You can never have too many garlic recipes, and this chicken marinade proves it! Adding garlic to savory and protein-packed dishes is always such a tasty option, and it's the MVP ingredient of this delicious low-carb garlic chicken recipe. Using Herbes de Provence, olive oil, Dijon, and a few other simple ingredients, this chicken marinade is the perfect, easy, go-to keto recipe. This chicken only contains 4 grams of net carbs per serving. It's a tasty dish that's perfect for the ketogenic diet! This recipe includes a number of ways to actually cook the chicken, so you can use whichever method best suits your preferences. You can use an Instant Pot or a traditional skillet! Either way, the resulting chicken marinade is going to taste incredible. Ingredients: Herbes de Provence Olive oil Dijon mustard Apple cider vinegar Salt Pepper Garlic Get the recipe from Two Sleevers. — 16. Low-Carb Chicken Kabob Marinade This marinade is a great recipe to use if you're in a time crunch. Unlike most, this one does not require a long period of time to marinate, as the marinade is applied during cooking! This recipe was created kabobs in mind, but you can also use it for regular chicken breasts or chicken thighs! Put some of the marinade on the meat before cooking. During cooking, pour the remaining marinade over the meat and cook for a brief time. Just like that, you have delicious, marinated chicken! Ingredients: Olive oil Lemon juice Garlic powder Oregano Worcestershire sauce Get the recipe from Moscato Mom. — 17. Apple Cider Vinegar Chicken Marinade This apple cider vinegar chicken recipe is absolutely delicious, and more than perfect for the fall and winter seasons! The tasty, juicy chicken that this marinade creates is perfect for pairing with salads, veggies, and even fall-approved comfort foods like mashed potatoes or low-carb stuffing. To make this marinade you will need olive oil, lemon juice, apple cider vinegar, and spices. You probably already have most of those ingredients on-hand, so making this recipe should be a breeze! When all is said and done, this delicious marinated chicken recipe only contains 2 grams of net carbs per serving. It's such a wonderful keto marinade for chicken, and you're going to love it! Ingredients: Olive oil Lemon juice Apple cider vinegar Garlic Fresh basil Fresh parsley Fresh rosemary Fresh thyme Salt Pepper Get the recipe from Easy Family Recipes. Get your keto journey started with our easy, dairy-free keto recipes and a handy grocery list.

Fast Metabolism Diet

Our Blog July 07, 2019

Fast Metabolism Diet: Food List and Sample Menu

Paleo Friendly Carbs: What Carbs Can You Eat on Paleo

Our Blog June 21, 2019

Paleo Friendly Carbs: What Carbs Can You Eat on Paleo

are pickles keto

Our Blog April 29, 2019

Guide to Keto Pickles: What You Can and Can't Eat

Athlete points at smart watch

Our Blog March 29, 2019

What Is BMR and TDEE + How to Use Them to Lose Weight

Paleo Diet vs Keto Diet

Our Blog January 13, 2018

Paleo Diet vs. Keto Diet: How Are They Different?

Key Takeaways Paleo and keto diets both focus on whole foods and protein, but paleo emphasizes food quality while keto is built around strict low-carb, high-fat macros to reach ketosis. The paleo diet focuses on whole, minimally processed foods like meat, vegetables, fruits, nuts, and seeds, while avoiding grains, legumes, dairy, and refined ingredients. The keto diet keeps carbs very low and fat high to put the body into ketosis, where it burns fat for fuel. Carbs are the main difference: paleo allows natural sources like fruit and starchy vegetables, while keto restricts most carbs. Both diets prioritize real, protein-rich foods, and options like meat sticks can be an easy, on-the-go fit for each. If you promised yourself that you will lose weight and eat healthier this year, you have more than a few options for achieving your goals. Two of the most popular plans are the Paleo Diet and the Keto Diet. At first glance, these diets look deceptively similar. Both follow these key rules: No grains No legumes No refined sugar Healthy fats only—nuts, seeds, animal fats, and coconut oil Non-starchy vegetables and leafy greens recommended Quality animal protein—grass-fed or organic—is encouraged for maximum nutritional benefit A closer look at both diets—Paleo and Keto—reveals many differences you should be aware of before you commit your time, energy, and hopes to one plan. Paleo Diet Highlights The Goal Although both the Paleo and Keto diets help you lose weight, the Paleo Diet is more of a lifestyle choice for those who choose to eat quality foods that promote digestive health. Weight loss becomes a natural by-product of eating a balanced diet of healthier foods. Paleo Food Plan The Paleo Diet is based on the way our hunter-gatherer ancestors ate over 10,000 years ago. They thrived on a varied, natural diet of nutritious, whole foods like meats, fish, eggs, fruits, leafy greens, regional veggies, nuts, seeds, and healthy fats. Additionally, modern-day Paleo dieters can drink water, coffee, and tea. By avoiding hard-to-digest foods like grains, legumes, and most dairy products, Paleo enthusiasts focus on eating gut-friendly foods which pave the way for essential nutrients to be fully absorbed by the body. They also avoid processed foods, toxins, sugars, artificial sweeteners, sodas, and diet, low-fat, and limit their intake of high-carb foods. Calorie Counting for Paleo Diet? Most people are not good at counting calories. In multiple studies, participants underestimated their calorie intake by up to 50%. The Paleo Diet recommends that you not count calories because the diet helps you focus on feeling naturally satisfied and satiated with healthier fats, more vegetables, and less starchy and sugary carbs. Keto Diet Highlights The Goal The goal of the Keto (short for Ketogenic) Diet is weight loss and fat burning. This is achieved by forcing the body to burn fat more efficiently, a metabolic state called ketosis. Normally when you need more energy, your body burns glucose which comes from the carbohydrates you eat. On the severely low-carb Keto Diet, your carb intake is roughly 5% of your diet, while your fat intake increases up to 75%. Without the glucose produced by higher-carb foods, your body goes directly to burning the fatty acids in your fat cells, resulting in faster weight loss than experienced on the Paleo Diet. Keto Food Plan The goal of the Keto Diet food plan is to maintain a metabolic state of ketosis. This takes careful monitoring of your food intake. Unlike the Paleo Diet, the Keto Diet does not focus on healthy foods versus unhealthy foods. The primary focus is on attaining and remaining in a state of ketosis—fat-burning. Deciding on the best plan—Paleo or Keto—depends on your specific goals and the changes you are comfortable making to achieve them. The Keto Diet prohibits these high-carb foods: Sweet potatoes Starchy vegetables like pumpkin, squash, yams, carrots, and parsnips High-sugar fruits like bananas, peaches, grapes, and pineapples Paleo-approved sugars like honey, maple syrup, coconut sugar, and dried fruits Calorie Counting for Keto Diet? Most people on ketogenic diets consume 5% or less of their calories from carbohydrates. In most cases, you won’t need to count calories on this diet. Which Diet Best Suits You? Both diets achieve results for individuals who follow the plan. Both diets result in health benefits ranging from weight loss, lower blood pressure, and improved cholesterol levels to stabilizing blood sugar levels, clearing brain fog, and improving focus. Deciding on the best plan—Paleo or Keto—depends on your specific goals and the changes you are comfortable making to achieve them.

Even More for you to Chew On

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Nashville Hot Chicken

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Savory Breakfast Chicken

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Original Beef

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Original Turkey

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Pepperoni Seasoned Turkey

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Jalapeño Beef

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Smoky BBQ Beef

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Sea Salt Beef

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Italian Style Beef

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Salt & Pepper Venison

Salt & Pepper Venison

Taco Seasoned Beef

Taco Seasoned Beef

Habanero Beef

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Chili Lime Beef

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Original Chicken

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Nashville Hot Chicken

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Savory Breakfast Chicken

Savory Breakfast Chicken

Original Beef

Original Beef

Original Turkey

Original Turkey

Pepperoni Seasoned Turkey

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Jalapeño Beef

Jalapeño Beef

Smoky BBQ Beef

Smoky BBQ Beef

Sea Salt Beef

Sea Salt Beef

Italian Style Beef

Italian Style Beef

Salt & Pepper Venison

Salt & Pepper Venison

Taco Seasoned Beef

Taco Seasoned Beef

Habanero Beef

Habanero Beef

Chili Lime Beef

Chili Lime Beef

Original Chicken

Original Chicken

Nashville Hot Chicken

Nashville Hot Chicken

Savory Breakfast Chicken

Savory Breakfast Chicken

Original Beef

Original Beef

Original Turkey

Original Turkey

Pepperoni Seasoned Turkey

Pepperoni Seasoned Turkey

Jalapeño Beef

Jalapeño Beef

Smoky BBQ Beef

Smoky BBQ Beef

Sea Salt Beef

Sea Salt Beef

Italian Style Beef

Italian Style Beef

Salt & Pepper Venison

Salt & Pepper Venison

Taco Seasoned Beef

Taco Seasoned Beef

Habanero Beef

Habanero Beef

Chili Lime Beef

Chili Lime Beef

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