ketogenic compliant meals

EAT Freely


Grass-fed and wild animal sources

grass-fed meat (beef, lamb, goat, venison), wild-caught fish & seafood (avoid farmed fish), pastured pork and poultry, pastured eggs, gelatin, ghee, butter - these are high in healthy omega 3 fatty acids (avoid sausages and meat covered in breadcrumbs, hot dogs, meat that comes with sugary or starchy sauces)
offal, grass-fed (liver, heart, kidneys and other organ meats)
Healthy fats

saturated (lard, tallow, chicken fat, duck fat, goose fat, clarified butter / ghee, butter, coconut oil)
monounsaturated (avocado, macadamia and olive oil)
polyunsaturated omega 3s, especially from animal sources (fatty fish and seafood)
You can find a complete guide to fats & oils in my post here. (which to use for cold use, which for high-heat cooking and which to avoid)
Non-starchy vegetables

leafy greens (Swiss chard, bok choy, spinach, lettuce, chard, chives, endive, radicchio, etc.)
some cruciferous vegetables like kale (dark leaf), kohlrabi, radishes
celery stalk, asparagus, cucumber, summer squash (zucchini, spaghetti squash), bamboo shoots
Fruits

avocado
Beverages and Condiments

water (still), coffee (black or with cream or coconut milk), tea (black, herbal)
pork rinds (cracklings) for "breading"
mayonnaise, mustard, pesto, bone broth (make your own), pickles, fermented foods (kimchi, kombucha and sauerkraut (make your own) - best homemade with no additives (my recipes for home-made condiments are here)
all spices and herbs, lemon or lime juice and zest
whey protein (beware of additives, artificial sweeteners, hormones and soy lecithin), egg white protein and gelatin (grass-fed, hormone free)
Eat Occasionally


Vegetables, Mushrooms and Fruits

some cruciferous vegetables (white and green cabbage, red cabbage, cauliflower, broccoli, Brussels sprouts, fennel, turnips, rutabaga / swede)
nightshades (eggplant, tomatoes, peppers)
some root vegetables (parsley root), spring onion, leek, onion, garlic, mushrooms, winter squash (pumpkin)
sea vegetables (nori, kombu), okra, bean sprouts, sugar snap peas, wax beans, globe or French artichokes, water chestnuts
berries (blackberries, blueberries, strawberries, raspberries, cranberries, mulberries, etc.)
coconut, rhubarb, olives
Grain-fed animal sources and full-fat Dairy

beef, poultry, eggs and ghee (avoid farmed pork, it's too high in omega 6s!)
dairy products (plain full-fat yogurt, cottage cheese, cream, sour cream, cheese) - avoid products labeled "low-fat", most of them are packed with sugar and starch and have little sating effect
bacon - beware of preservatives and added starches (nitrates are acceptable if you eat enough antioxidants)
Nuts and seeds

macadamia nuts (very low in carbs, high in omega 3s)
pecans, almonds, walnuts, hazelnuts, pine nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds
brazil nuts (beware of very high level of selenium - don't eat too many of them!)
Fermented soy products

if eaten, only non GMO and fermented soy products (Natto, Tempeh, soy sauce or paleo-friendly coconut aminos)
Edamame (green soy beans), black soybeans - unprocessed
Condiments

healthy "zero-carb" sweeteners (Stevia, Swerve, Erythritol, etc.)
thickeners: arrowroot powder, xanthan gum (keep in mind xanthan gum is not paleo-friendly - some people following the paleo diet use it, as you only need a very little amount)
sugar-free tomato products (puree, passata, ketchup)
cocoa and carob powder, extra dark chocolate (more than 70%, better 90% and beware of soy lecithin), cocoa powder
beware of sugar-free chewing gums and mints - some of them have carbs
Some Vegetables, Fruits, Nuts and Seeds with Average Carbohydrates - depends on your daily carb limit

root vegetables (celery root, carrot, beetroot, parsnip and sweet potato)
watermelon, Cantaloupe / Galia / Honeydew melons
pistachio and cashew nuts, chestnuts
Only very small amounts, better avoided completely: apricot, dragon fruit (Pitaya), peach, nectarine, apple, grapefruit,

Source: ketodietapp.com

Health Benefits of Groundnut

Groundnut (Arachis hypogaea), which also goes by several other names such as peanuts, earthnuts, monkey nuts, pinders, etc. is actually a legume that grows in the ground. It is a common sight during the rainy season to see little children hawking boiled groundnuts on the streets. A lot of people may be reluctant to buy a cup or two from off the streets but that should change right after you know the benefits associated with these nuts.

Groundnuts along with peas and beans are among the best sources of protein in the plant kingdom and they are also super high in polyphenols; the chief of the antioxidant group. Although peanuts are high in fat, like avocados, they are high in the “good” kind of fat – monounsaturated fat. They also contain magnesium, foliate, vitamin E, copper, arginine, and fibre – all of which are known to lessen the risk of cardiovascular disease. The nuts are really rich with significant, beneficial nutrients that are essential for optimum health. Some of these benefits are




Reduces the risk of colon cancer: A number of studies have shown that nutrients found in groundnuts, including folic acid, phytosterols, phytic acid and resveratrol, may have anti-cancer effects. Eating groundnuts just 2 or more times each week has been associated with a 27% lowered risk of colon cancer in men and about twice that figure in women.
They contain antioxidants: Groundnuts contain high concentrations of the antioxidant polyphenols, primarily a compound called p-coumaric acid and oleic acid, which not only protect the heart but impede the growth of free radicals, keeping infections at bay. They also lessen the risk of stomach cancer by preventing the formation of carcinogenic nitrosamines in the stomach.

They contain Vitamin B3 which boosts memory and helps lower cholesterol: The same nutrient which gives groundnuts their memory boosting power also helps reduce and control cholesterol levels. Added to that is their copper content which aids in reducing bad cholesterol and increasing good cholesterol levels.

Cardiovascular advantages: Regular intake of groundnuts helps to lessen the effects of aging whilst preventing several cardiovascular challenges such as stroke, heart attack and hardened arteries.

Helps to prevent blood related problems: Groundnuts and groundnut products are very beneficial in the treatment of haemophilia and other related blood disorders. People suffering from nose bleeding also gain from eating groundnuts and it is also helpful in reducing excessive menstruation bleeding in women.
They help to combat depression: Peanuts are good sources of tryptophan, an essential amino acid which is important for the production of serotonin, one of the key brain chemicals involved in mood regulation. When depression occurs, a decreased amount of serotonin may be released from the nerve cells in the brain. Tryptophan may raise serotonin’s antidepressant effects when there is an increased amount of serotonin in the blood.
They are generally rich in vitamins and minerals: Groundnuts are rich vitamins and contain at least 13 different types of vitamins that include Vitamin A, B, C and E. Added to this, groundnuts are also rich in 26 essential minerals like calcium, iron, zinc, boron, etc. The cocktail of all these vitamins and minerals will help in brain function and development, strengthening your bones and purifying your blood.
Lowers Risk of Weight Gain: Eating nuts regularly is associated with a reduced risk of weight gain. Research has shown that people who eat nuts at least twice weekly are much less likely to gain weight than those who almost never eat them.
It is important to note that allergic reactions can occur with virtually any food and as such, it is best you know your system and what goes down well with you. Groundnuts can be enjoyed raw, roasted, boiled and fried, as additives to chocolates, gravy or cookies and in peanut butter spread. Whichever way you choose to prepare your groundnut, just make sure you savour every moment of it

Source : connect Nigeria .com

Home remedies for yellow teeth

Home Remedies for Yellow
Teeth

(Out of the 10, we have covered 3 highly
effective home remedies in this video as
well.)
A shining set of sparkling white teeth can
make anyone appear more attractive, healthy
and younger. Many people avoid smiling in
public because they are self-conscious about
the poor color of their teeth.
Teeth may gradually become yellow due to
aging , hereditary factors , poor dental
hygiene , or excessive consumption of tea,
coffee, tobacco and cigarettes .
In addition, high doses of antibiotics, climatic
conditions, infection and improper
metabolism can contribute to discoloring of
teeth.
Often people seek professional treatment to
remove the yellow tinge from their teeth, but
such treatments take time and can be
expensive.
If you wish to get rid of yellow teeth, you can
try some natural remedies. There are many
kitchen ingredients that you can use to
restore your pearly white smile.

Here are the top 10 home remedies for yellow
teeth.
1. Baking Soda
Baking soda is one of the best ingredients
that you can use to get rid of yellow teeth. It
will help remove plaque and make your
pearly whites shine.
Mix a quarter teaspoon of baking soda
with a little toothpaste. Brush your teeth
with this gritty mixture and rinse with
warm water. Use it once or twice a week.
Alternatively, you can combine baking
soda with lemon juice, white vinegar, or
hydrogen peroxide.
You can make a whitening mouthwash by
mixing one tablespoon of baking soda
and one and a half teaspoons of
hydrogen peroxide with one cup of cold
water. Rinse with the mouthwash two or
three times a day.
You can also scrub your teeth gently for
at least two minutes with diluted baking
soda. Do this twice in the first week, and
then every 15 days. It is essential to note
that excess use of baking soda can strip
your teeth of its natural enamel.

2. Orange Peel
Cleaning your teeth with fresh orange peel
on a regular basis will reduce the yellow
tinge accumulated on your teeth.
1. Rub orange peel over your teeth every
night before going to sleep. The vitamin
C and calcium in the orange peel will
combat the microorganisms throughout
the night.

2. Do this for a few weeks and you will
notice effective results.
If fresh orange peel is not available, you can
use dried orange peel powder.

3. Strawberries
Strawberries contain a good amount of
vitamin C, which helps make your teeth
whiter.
Grind a few strawberries into a paste.
Rub the paste on your teeth gently. If
done twice daily for a few weeks, the
yellow tinge on your teeth will vanish.
Another option is to mix the pulp of one
strawberry with one-half teaspoon of
baking soda and spread the mixture onto
your teeth and let it sit for a few minutes.
Rinse out your mouth and brush your
teeth with toothpaste to get rid of any
residue.

4. Hydrogen Peroxide
The mild bleaching effect of hydrogen
peroxide can help make yellow teeth white
again.
Rinse and gargle with a mouthwash that
has hydrogen peroxide. Make sure not to
swallow the hydrogen peroxide.
You can also make a paste of baking
soda with hydrogen peroxide and gently
brush your teeth with it. Later, brush
your teeth with your regular toothpaste.
Use hydrogen peroxide with extra caution as
it can cause irritation of the gums and make
your teeth sensitive.

5. Lemon
The bleaching property present in lemons can
also help get rid of yellow discoloration. In
fact, gargling with lemon juice and scrubbing
your teeth with lemon peel is one of the best
ways to make your teeth white again.
1. Mix together a few drops of lemon juice
and some salt.
2. Apply the mixture on the stained teeth
and rub the paste vigorously over your
teeth and gums. Leave it on for a few
minutes and then rinse your mouth
thoroughly with water.
3. Do this twice daily for about two weeks
to get rid of tartar and the yellow tinge.

6. Salt
Salt is one of the fundamental dental
cleansing agents that has been used for
ages. It helps replenish lost mineral content
in the teeth and helps revive their white
color.
You can use common salt regularly each
morning as a tooth powder instead of
toothpaste. Another option is to mix
common salt with charcoal and brush
your teeth with it regularly.
You can also mix common salt with
baking soda and gently rub it on your
teeth.
Be extra careful using salt as it can cause
damage to your gums and tooth enamel if
used roughly.

Source top 10 remedies .com

Home remedies for dark lips

Home Remedies for Dark Lips

There’s no doubt—naturally rosy lips are an
appealing feature of a woman’s beauty or a
man’s good looks. So, many people who
have dark lips want to lighten them.
Some of the main causes of dark lips are
excessive exposure to direct sunlight, an
allergic reaction, use of low-quality
cosmetics, chewing tobacco , excessive
smoking , high caffeine intake, and hormonal
imbalances .
There are many ways to lighten dark lips
that don’t require buying expensive products
or treatments. Natural home remedies can
effectively lighten your lips. The time it takes
for these remedies to work varies, so use
them as long as needed to achieve the
results you want.
Here are the top 10 home remedies for dark
lips.

1. Lemon
Lemon is often used to treat dark skin
patches and spots , and you can use it to
naturally lighten dark lips, too. The bleaching
property in lemon works well as a simple yet
powerful remedy for dark lips.
Squeeze a lemon and apply the juice on
your lips before going to bed. Follow this
simple remedy daily for one to two
months.
Take a thin slice of lemon, sprinkle a bit
of sugar on top and rub it on your lips. It
will exfoliate dead cells so new, fresh skin
can appear. Use this remedy daily for a
few weeks.
Alternatively, you can prepare a mixture of
one-half teaspoon each of lemon juice,
glycerin and honey. Apply it on your lips
before going to bed. Do this daily until
you see positive results.

2. Rose
Rose has three main medicinal properties:
soothing, cooling, and moisturizing. Rose will
also help add a natural pink tint to your dark
lips.
Mix one drop of rose water with a few
drops of honey and apply it on your lips.
Do this three or four times a day.
Mix one tablespoon of rose petal paste
and one teaspoon of butter, honey, or
milk cream. Apply it on your lips and
gently scrub. Follow this remedy two
times a week.
Soak a few rose petals in raw milk for
one hour, and then grind the mixture to
make a paste. Add one-half teaspoon of
honey and a pinch of saffron to it. Apply
the paste on your lips and leave it on for
about 15 minutes. Do this two times a
day.

3. Olive Oil
Olive oil can also be used to make your lips
lively and vibrant. Olive oil contains many
essential nutrients to nurture your lips and
its moisturizing property will make them soft
and beautiful.
Apply a few drops of extra virgin olive oil
on your lips and massage it gently. Do
this daily before going to bed.
Alternatively, mix one-half teaspoon of
sugar and a few drops of extra virgin
olive oil. Scrub your lips gently with this
mixture once a week. This simple recipe
will restore your natural lip color and
shine within a month or two.

4. Sugar
Exfoliating your lips regularly will remove
dead skin cells that can make them look dark
and dull. Sugar works as a great exfoliating
agent .
Blend three tablespoons of granulated
sugar and two tablespoons of butter to
make a thick paste. Scrub your lips gently
with the paste. Do this once a week to
restore your natural lip color and shine.
You can also make a scrub by mixing one
teaspoon of granulated sugar, one
teaspoon of honey, and one-half
teaspoon of almond oil. Use it to scrub
your lips once a week.
Alternatively, you can simply mix some
sugar with cold cream and use it to
scrub your lips gently before going to
bed. Do this once a week.

5. Beetroot
Another readily available ingredient that can
help you get pink lips is beetroot. Beetroot
has natural bleaching properties that can
lighten dark lips.
Apply fresh beetroot juice on your lips
before going to bed. Wash it off the next
morning. The natural red color of the
juice will turn your dark lips rosy. Do this
daily before going to bed.
You can mix equal amounts of beetroot
juice and carrot juice and apply it on your
lips. Massage gently and leave it on for
10 minutes before rinsing it off with
lukewarm water. Do this once daily for a
week or two.

6. Pomegranate
Pomegranate is ideal for treating dark lips. It
can nourish and moisturize dry and
dehydrated lips as well as help restore their
natural pink color.
Mix together one tablespoon of crushed
pomegranate seeds and a little milk
cream and rose water. Apply this paste
on your lips and gently scrub for a few
minutes.Wash it off with lukewarm water.
Do this once daily.
Mix equal amounts of pomegranate juice,
beetroot juice and carrot juice. Apply it
on your dark lips once daily.

Credit: top 10 home remedies

10 amazing health benfits of Honey

Health Benefits:

1. Prevent cancer and heart disease:
Honey contains flavonoids, antioxidants which help reduce the risk of some cancers and heart disease.

2. Reduce ulcers and other gastrointestinal disorders.
Recent research shows that honey treatment may help disorders such as ulcers and bacterial gastroenteritis. This may be related to the 3rd benefit…

3. Anti-bacterial, anti-fungal, anti-fungal:
“All honey is antibacterial, because the bees add an enzyme that makes hydrogen peroxide,” said Peter Molan, director of the Honey Research Unit at the University of Waikato in New Zealand.

4. Increase athletic performance.
Ancient Olympic athletes would eat honey and dried figs to enhance their performance. This has now been verified with modern studies, showing that it is superior in maintaining glycogen levels and improving recovery time than other sweeteners.

5. Reduce cough and throat irritation:
Honey helps with coughs, particularly buckwheat honey. In a study of 110 children, a single dose of buckwheat honey was just as effective as a single dose of dextromethorphan in relieving nocturnal cough and allowing proper sleep.



6. Balance the 5 elements:
Honey has been used in ayurvedic medicine in India for at least 4000 years and is considered to affect all three of the body’s primitive material imbalances positively. It is also said to be useful useful in improving eyesight, weight loss, curing impotence and premature ejaculation, urinary tract disorders, bronchial asthma, diarrhea, and nausea.

Honey is referred as “Yogavahi” since it has a quality of penetrating the deepest tissues of the body. When honey is used with other herbal preparations, it enhances the medicinal qualities of those preparations and also helps them to reach the deeper tissues.

7. Blood sugar regulation:
Even though honey contains simple sugars, it is NOT the same as white sugar or artificial sweeteners. Its exact combination of fructose and glucose actually helps the body regulate blood sugar levels. Some honeys have a low hypoglycemic index, so they don’t jolt your blood sugar.  Watch this video Sweetener Comparison where I compare stevia, brown rice syrup, honey, molasses and agave, and discuss the strengths and weaknesses of each.)

8. Heal wounds and burns:
External application of honey has been shown to be as effective as conventional treatment with silver sulfadiazine. It is speculated that the drying effect of the simple sugars and honey’s antibacterial nature combine to create this effect.

9. Probiotic:
Some varieties of honey possess large amounts of friendly bacteria. This includes up to 6 species of lactobacilli and 4 species of bifidobacteria. This may explain many of the “mysterious therapeutic properties of honey.”

10. Beautiful skin:
Its anti-bacterial qualities are particularly useful for the skin, and, when used with the other ingredients, can also be moisturizing and nourishing! For a powerful home beauty treatment for which you probably have all the ingredients in your kitchen already, read Carrot Face Mask.

Source: real food for real life.com And wikipedia. com

Let's meet with Honey

Honey is a sweet food made by bees
foraging nectar from flowers. The variety
produced by honey bees (the genus Apis ) is
the one most commonly referred to, as it is
the type of honey collected by most
beekeepers and consumed by people. Honey is
also produced by bumblebees , stingless bees ,
and other hymenopteran insects such as
honey wasps , though the quantity is generally
lower and they have slightly different properties
compared to honey from the genus Apis.
Honey bees convert nectar into honey by a
process of regurgitation and evaporation: they
store it as a primary food source in wax
honeycombs inside the beehive.
Honey gets its sweetness from the
monosaccharides fructose and glucose , and
has about the same relative sweetness as
granulated sugar .It has attractive
chemical properties for baking and a distinctive
flavor that leads some people to prefer it to
sugar and other sweeteners. Most
microorganisms do not grow in honey so
sealed honey does not spoil, even after
thousands of years.
However, honey
sometimes contains dormant endospores of
the bacterium Clostridium botulinum , which
can be dangerous to babies, as it may result
in botulism.
People who have a weakened immune system
should not eat honey because of the risk of
bacterial or fungal infection. There is some
evidence that honey may be effective in
treating diseases and other medical conditions
such as wounds and burns. However, the
evidence is overall not conclusive. Providing
64 calories in a typical serving of one
tablespoon (15 mL), honey contains no
significant essential nutrient content.
Honey
is generally safe but there are various,
potential adverse-effects or interactions it may
have in combination with excessive
consumption, existing disease conditions, or
drugs .
Honey collection is an
ancient activity. Humans apparently began
foraging for honey at least 8,000 years ago, as
evidenced by a cave painting in Valencia,
Spain.

Honey Nutritional value per 100 g (3.5 oz)
Energy 1,272 kJ (304 kcal)
Sugars 82.12 g
Dietary fiber 0.2 g
Vitamins
Riboflavin (B ) 0.038 mg
Niacin (B ) 0.121 mg
Pantothenic acid (B ) 0.068 mg
Vitamin B 0.024 mg
Folate (B ) 2 μg
Vitamin C 0.5 mg
Minerals
Calcium 6 mg
Iron 0.42 mg
Magnesium 2 mg
Phosphorus 4 mg
Potassium 52 mg
Sodium 4 mg
Zinc 0.22 mg
Other constituents
Water 17.10 g

Did you know? Bitterleaf could help in Cancer, Diabetes!!??

To return your blood sugar level to normal, prevent about three types of cancer, read on!

Adding bitter leaf to your healthy diet may reduce your risk of chronic diseases like breast cancer and type 2 diabetes, the University of Texas reports.

While there is no cure for diabetes, with your blood sugar level under control you can live a totally normal life.
First remove the seeds of two to three bitter gourds and use a juicer to extract the juice. The delicate and tender mango leaves can be used to treat diabetes by regulating insulin levels in the blood.

This formula is a proven anti-diabetic and anti-cancer formula in laboratory and clinical trials. We found that in using the plant material (from vernonia amygdalina) , some compounds from the extracts were able to inhibit the growth of breast cancer cells, ” said the professor.

Bitter leaf supplement-induced stimulation of the immune system offers hope to many suffering with AIDS rlated diseases. The herb is known to reduce Sugar levels drastically, so if you are diabetic and are already taking alternative medicines, then you must be cautious while taking the juice.

It has been demonstrated that during cancer treatment, bitter leaf can make cancerous cells more responsive to treatment helping the body heal.

 The benefits of using bitter leaf as an ingredient in the kitchen extend beyond delicious flavor.

A study from Delta State University suggested that drinking 6 glasses of a tonic made from 10 handfuls of fresh leaves squeezed in 10 liters of water helped managed diabetes although more research is required.

Can eating Bitter leaf soup be the cure for the dreaded breast cancer and diabetes?

CHUKWUMA MUANYA reports that Bitter leaf-based drugs for diabetes and cancer have passed human clinical trials and received United States patents. Fractions of Bitter leaf extract separated using preparative reverse-phase chromatography also inhibited DNA (genetic material) synthesis. Regularly overseeing blood sugar crashing and activity.

How To Use Bitter Leaf To Cure Diabetes--
 this accounts for 90-95 zinc diabetes.

Researchers have found that using scent leaf or sweet basil and bitter leaf in combination or singly could stop the growth of breast, lung and prostate cancers. Traditionally, Ocimum gratissimum has been used for the treatment of headache, diarrhoea, wart worms and kidney infections. This bitter leaf-based formula is a proven anti-diabetic and anti-cancer formula in laboratory and clinical trials. Found abundantly in India, the bitter leaf has a number of amazing medicinal properties. Diabetic patient can also use bitter-leaf as one of their medication too.
Bitter leaf (Vernonia amygdalina) also cures mild stomach ailments.

 The home remedies for diabetes include the use of apple cider vinegar, bitter gourd, fenugreek, cinnamon, aloe vera, water, mango leaves, alfalfa, jamun, curry leaves, and flaxseed oil in different forms. Curry leaves are therefore preventative medicines, as well as treatments for diabetes!

Source: cailsilorin.com

Amazing Facts about Bitter Leaf

Bitter leaf also known as Vernonia is a genus of about 1000 species of forbs and shrubs in the family Asteraceae.

It's a household diet for most homes across certain African societies.

Several species of Vernonia, including V. calvoana, V. amygdalina, and V. colorata, are eaten as leaf vegetables.

Common names for these species include bitterleaf, onugbu in the Igbo language, ewuro and ndole.

They are common in most West African and Central African countries.

They are one of the most widely consumed leaf vegetables of Nigeria, where the onugbu soup is a local delicacy of the Igbo people, and of Cameroon, where they are a key ingredient of Ndolé. The leaves have a sweet and bitter taste. They are sold fresh or dried, and are a typical ingredient in egusi soup.

Health Benefits that will blow your mind!

Vernonia amygdalina is well known as a medicinal plant with several uses attributed to it, including
 1)for diabetes,
2)fever reduction, and
3) recently a non-pharmaceutical solution to persistent fever,
4)headache,
and joint pain associated with AIDS (an infusion of the plant is taken as needed).

These leaves are exported from several African countries and can be purchased in grocery stores aiming to serve African clients. The roots of V. amygdalina have been used for gingivitis and toothache due to its proven antimicrobial activity.

Ofe onugbu (bitter leaf soup) is very nutritional and medicinal, please go back to your roots, as much as possible avoid most artificial sweetners or seasoning which may cause damage to your health on the long run.

Reference: Wikipedia