Healthy Cooking & Shopping

A surprising way to satisfy your RAGING appetite… According to a Penn State University Study

November 10, 2014 By TheLifestylista

Appetite RAGING? Often you’re THIRSTY not HUNGRY. Don’t just drink water… Also get your water from your vegetables, fruit and even soups… A Penn State University study discovered that eating broth before a meal caused people to eat 1/5 (20%) less.

— Fruit and veg provide fiber and some protein too which can help to satisfy your appetite and make you feel full.

You go girl! Eat DELICIOUS food you love that NOURISHES you 🙂

I love you,
Kara

The Lifestylista ®
xox
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SHOCKING STUDY FINDS MSG IN FOOD MAKES US FAT & IT’S BEEN — — USED TO MAKE LAB RATS FAT FOR DECADES!

October 29, 2014 By TheLifestylista

Girl! Take a seat before I spill this news… Researchers at University of North Carolina (Chapel Hill) have found that if you eat more MSG, you are more likely to be overweight! And they factored in the amount of calories and it wasn’t that… if you’re eating the same number of calories but your meals contain more MSG, you’ll gain more weight. PEOPLE WHO EAT MSG (vs people who don’t eat any MSG) GAIN WEIGHT. Brutal.

— HOW DOES MSG CA– — USE WEIGHT GAIN?
Another study, published in Obesity magazine showed that MSG MAKES YOU _THREE_ TIMES MORE LIKELY TO BE OVERWEIGHT than someone eating the same amount of calories but no MSG! This study suggests that MSG actually damages your hypothalamus (the part of your brain that regulates appetite) and causes leptin resistance (leptin is a crucial hormone which regulates appetite and metabolism) so YOU NO LONGER FEEL FULL AND SATISFIED after you eat. Instead you just keep eating and eating…
So, the brainiac science aside… the bottom line is that this study suggests that MSG makes us fat! It’s not just us humans either…
RATS
…Think of the poor lab rats. For decades, when scientists want rats to be obese for certain experiments, they just give them MSG and HEY PRESTO – you get a HUGELY FAT RAT!

This wouldn’t be particularly interesting except that:
*1) We humans have been shown to be 5 times more sensitive to the damaging effects of MSG than rats are!
and
*2) Studies have shown that fat gained because of MSG is harder to lose (through diet or exercise).

— WHAT IS MSG & WHY IS IT ADDED TO FOOD?
MSG is a flavor enhancer that makes food taste better and IT’S FOUND IN ALMOST ALL PACKAGED FOOD. MSG is an excitotoxin – it stimulates the brain to make huge amounts of dopamine. When you eat food laced with MSG you feel a huge pleasure rush and it’s highly addictive too…

— LIST OF FOODS CONTAINING MSG
Packaged foods (e.g. gravies, salad dressings, soups, stock cubes, chips, ramen noodles, processed cheeses, ketchup, many spice blends, frozen hamburgers, deli meats, many brands of bacon & ham) and fast food restaurant food (including KFC / Kentucky Fried Chicken – “no, no, not my KFC! Say it ain’t so…” / “It’s so! Deal with it. LOL.”, lots of Chinese Food etc)!

More detailed list:
http://www.saynotomsg.com/basics_list.php
It’s no wonder sometimes we gain weight and we can’t work out why!
I’m here rooting for you!

love
Kara
The Lifestylista ®
xox

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LONG HAIR DIET… WANT TO GROW YOUR HAIR LONG? Here’s how to eat to help make that happen…

October 7, 2014 By TheLifestylista

WANT TO GROW YOUR HAIR LONG? Here’s how to eat to help make that happen… So many of you have written asking about hair growth and diet that I had to write this for you! For those of you who don’t believe long hair can happen to you!

NUTRITION: If you don’t get the right nutrition your hair won’t grow. Eat a nutrient dense diet, add a good multi-vitamin as a back up.

VITAMIN E: This, among other things, increases circulation and stimulates hair follicles so your hair grows more healthy and more gorgeously thick! Food sources include nuts and green, leafy vegetables, liver, eggs and certain vegetable oils.

BIOTIN: This increases the growth rate of your hair. There is some scientific evidence to suggest that women with thinning hair may not have enough biotin in their bodies… Food sources: swiss chard (a delicious, nutritious type of greens), onions, cucumbers, carrots, nuts (e.g. almonds) and more.

ZINC: One of the sad symptoms of a zinc deficiency is your hair falling out! OUCH!
Make sure you get enough Zinc in your diet – it helps with hair growth. We need zinc to maintain the health of the cells in our hair follicles… so it’s pretty important because no healthy hair follicles, no healthy hair!
Food sources: beans, Fresh or dried pumpkin seeds, watermelon seeds and squash seeds, cocoa powder, dark chocolate, peanuts and various meats and seafood (esp Oysters).

IRON: Hair loss can occur if you’re iron deficient. If you want your hair to grow and be healthy, make sure you get enough iron in your diet.
Food sources: Dark, leafy greens (spinach, swiss chard, collard greens, kale), beans (inc lentils, soybeans, garbanzo beans / chickpeas etc.), artichokes, prunes, raisins, meat (inc liver) and egg yolks.
Iron tip: make sure you eat a food with vitamin C in it at the same time as your iron rich food… this HUGELY enhances the absorbability of the iron!

Eat your greens, your beans and all that other healthy good stuff and grow your hair girl!

love,
Kara
The Lifestylista ®
xox
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GREEN 'Husband' Smoothie to boost your ENERGY, get HEALTHY & get glowing, radiant SKIN. PRINTABLE RECIPE!

October 6, 2014 By TheLifestylista

Woooohoooo! Hello you! Here’s my HUSBAND SMOOTHIE recipe VIDEO: http://youtu.be/MgG5Ri3Z66Q 🙂 Drink your greens to achieve your dreams… This mixture will help you boost your energy, get healthy & look gorgeous too!

[edamam-recipe-recipe:2]

— INGREDIENTS:

2 cups of organic berries (e.g. 1 cup of blueberries & 1 cup of strawberries)
Optional: 0.5 cup of frozen pineapple
2 cups of water (or optional: Unsweetened Coconut Water)
1.5 tablespoons ground flaxseed
1 tablespoon chia seeds
1 serving of protein powder (I use a plant-based pea protein, use a protein powder you like)
2 cups raw organic kale (or another dark leafy green e.g. collard greens, mustard greens or spinach) I sometimes use 3 cups if I want it greener!
1 – 2 bananas (depending on how sweet you like it!)

[My full recipe – I have a HUGE blender!
4 cups of organic berries (e.g. 2 cups of blueberries & 2 cups of strawberries)
1 / 2 cup of frozen pineapple
4 cups of water (or optional: Unsweetened Coconut Water)
3 tablespoons ground flaxseed
2 tablespoons chia seeds
2 servings of protein powder (I use a plant-based pea protein, use a protein powder you like)
4 cups raw organic kale (or another dark leafy green e.g. collard greens, mustard greens or spinach) I sometimes use 6 cups if I want it greener!
2 – 4 bananas (depending on how sweet you like it!)]

— DIRECTIONS:

Put the frozen berries (& optional: frozen pineapple) in the blender. Add the water (or option: unsweetened coconut water). Cover the blender and puree until it’s smooth.
Grind your flaxseed and add to the blender. Add the chia seeds and the protein powder. Cover with the kale. Blend the mixture until it is smooth.
Add the bananas. Blend the mixture again until it’s the consistency you like. Feel free to add extra water if you want a more liquid consistency.
Pour into a glass and drink! YUM! 🙂 So tasty and soooooooo nutritious.

— ABOUT THE FANTASTIC ingredients:

KALE (and other dark leafy greens like collard greens, mustard greens or spinach)
Kale is the KING of GREENS! 🙂
– A cup of Kale contains twice your recommended daily allowance of Vitamin A, 6 times your RDA of Vitamin K (powerful anti-oxidant that can help ward off cancer), nearly 1.5 times your RDA of Vitamin C (to help boost your immunity). Not only does Kale provide loads of anti-oxidants (Vitamins A, C, K) it also is a great source of sulfur containing phytonutrients. Kale also helps to lower your cholesterol and reduce your risk of getting heart disease!
– Beauty: anti-aging – research has shown that eating kale acts as a natural SPF for the skin. It helps the skin protect itself from the sun’s wrinkle-making UV damage… (sounds wild but it’s true!)

FLAXSEEDS: It’s good to have some flaxseed (2 tablespoons) everyday. It must be ground (if you just eat the seeds you’ll excrete them undigested and you won’t get the benefits!)

– Loads of fiber so it’s great for your digestive system too. You get about 8g of fiber for each tablespoon. This’ll keep you regular – yay!
– Flax is a great source of Omega 3 fatty acids. Our bodies can’t make Omega 3s and most American’s are deficient in them.
Omega 3s act play an important role in our body’s anti-inflammatory system and they are great for our brains too. Omega 3 fatty acids also help keep our skin looking younger and gorgeously, radiantly healthy!
– Loads of Vitamin E – it’s great for your skin.
– Flax contain lignans which help to regulate your hormone levels (so brilliant for Pre Menstrual Tension / Syndrome if you get that! Grrrr!) AND help reduce the risk of prostate cancer in men and breast cancer in women.
—Buy flax as seeds, keep it in the fridge and grind it in a coffee grinder as you need it. If you buy the shop bought pre-ground flaxseeds, you’ll find it goes rancid quickly…

CHIA SEEDS: Chia is considered to be a superfood because it is extremely nutrient dense (loads of nutrients for a small amount of calories).
– Fiber: Two tablespoons (1 oz) of chia seeds contain more than 10 grams of fiber! That’s 40% of your recommended daily allowance!
– Omega 3’s: gram for gram, Chia seeds have more Omega 3s than salmon! It’s one of the most concentrated food sources of Omega 3 anywhere.
– Calcium: Two tablespoons (1 oz) of chia seeds will give you 20% of your recommended daily allowance of calcium!
– Fills you up: Chia absorbs 10 times it’s own weight in water. It expands and creates a gorgeous ‘gel’ that fills you up AND thickens your smoothie. YAY!

BERRIES: huge providers of fiber, nutrients, anti-oxidants that help you live longer, look better and feel amazing!
Buy your berries organic (to avoid yucky pesticides AND to up the nutrient content – organic food is grown using natural fertilizer so it’s richer in nutrients!).
If you get frozen organic berries you’ll save loads of money (vs buying them fresh)!

BANANA: We should get 4700 mg of potassium every day but most of us get much less.
A medium banana contains about 430 mg of potassium (so one banana will give us about 10% of our daily potassium requirement!)
We need potassium to help balance the sodium (salt) / potassium ratio in our bodies. This is crucial for lots of reasons including preventing (or even treating) high blood pressure, diabetes, heart disease, kidney disease and more… Potassium is also important for muscle contraction.

Enjoy!

love you!
Kara
The Lifestylista
xox
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Are you tired of wasting money on VEGGIES that have WILTED? Here’s how to fix them!

October 4, 2014 By TheLifestylista

“Like” if you want this Beyonce COOKING SECRET! If your veggies have wilted… fear not! Put them into COLD, ICE WATER and that’ll REHYDRATE THEM.
love
Kara
The Lifestylista ®
xox
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Scientifically proven… The best BREAKFAST CEREAL to lose weight…

September 25, 2014 By TheLifestylista

The best BREAKFAST CEREAL for SLIMMERS! SCROLL DOWN for my simple OATMEAL RECIPE! Have you heard about the celebrities and weight loss gurus who swear by porridge (oatmeal) because its relatively high protein content and low fat content..? A new clinical study has found that PORRIDGE (oatmeal) can:
– Make you feel fuller than ready-to-eat breakfast cereal (e.g. Cheerios, Cornflakes, Rice Crispies, Granola etc.)
– Decrease perception of hunger
– Decrease how much you actually eat even 4 hours after eating the porridge (oatmeal).

Why might this be? The scientists from this study say that oatmeal provides a more filling form of fiber than the our regular, ready-to-eat cereals (porridge had higher B-glucan content and greater viscosity because of it’s greater molecular weight & higher concentration).

So, in a nutshell, porridge keeps you fuller for longer – fewer cravings, hunger pangs and snack attacks! And so you don’t pile on the pounds!

Here’s a recipe:

Kara’s Simple Simon Oatmeal (2 – 3 servings)
– 1 cup Old fashioned rolled oats (NOT the quick cooking kind)
– 2 1/2 cups water
– 1 banana, sliced.

– Optional extras:
— 1/4 teaspoon of cinnamon and / or nutmeg and / or cardamom
— A pinch of sea salt (or try no salt! The less added salt you eat the better 🙂

1) Add your rolled oats to the pot
2) Add the water and leave the pot uncovered.
3) Take off your banana skin, slice your banana and add to the pot.
4) Turn the heat on (medium to high) and stir often so the porridge doesn’t burn & stick to the bottom of the pot. Bring the porridge to a gentle boil – you’ll see little air bubbles popping up (it’ll take about 3 – 5 minutes of cooking to get to this point).
5) Turn the heat down to a very low heat (keep stirring!) and let the porridge cook gently, simmering, for 2 – 5 minutes (depending on the texture you want, how you like your porridge…)
6) Now add your ‘optional extras’ if you want to (spices and salt) and stir in. Now your porridge is done.
7) Put your porridge in a bowl and add your TOPPINGS! Yay – delicious – this is the fun part 🙂
The possibilities are endless! You can add e.g.:
– Berries (e.g. blueberries, blackberries, strawberries)
– Other fruits e.g. grapes, chopped pineapple, mango, kiwi fruit… you name it!
– Raw nuts and / or raw seeds

Bon appetit! Enjoy!

Study: “Acute Effect of Oatmeal on Subjective Measures of Appetite and Satiety Compared to Ready-to-Eat Breakfast Cereal: A Randomized Crossover Study” – Journal of the American College of Nutrition.
love you!
Kara
The Lifestylista
xox
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