Paleo Diet Plan, Foods And Recipes

The Paleo diet has been associated with many health benefits from better blood sugar levels to reduced inflammation. Considered one of the best diet plans for weight loss because it’s high in protein and fat and emphasizes nutrient-rich foods, it may also increase satiety and help correct nutrient deficiencies. Still, the diet has remained the subject of much controversy in recent years.



In the past few decades, our diets have changed dramatically. Processed foods are more common than fruits and vegetables, and it’s impossible to go more than a few miles down the road without spotting a dozen new fast food chains that have cropped up. Enter the Paleo diet plan, a diet that seeks to ditch the modern convenience foods in favor of the foods eaten by our ancestors.

Despite this, the Paleo diet plan remains one of the most popular diets today, and there is a massive community of people who swear by it, claiming that it can be a convenient, easy to follow and effective way to attain better health.

What Is a Paleo Diet?

The Paleo diet definition is simple: Eat only foods that were available to our hunter and gatherer ancestors thousands of years ago during the Paleolithic Age. This means that things like processed foods, refined grains and cereals are off the table, and instead your plate should be full of fruits and vegetables, meats, nuts and seeds.

The idea is that these are the foods that our bodies were designed to eat while many of the heavily processed modern foods that fill our diets today contribute to chronic disease and health problems. Proponents of the diet suggest that a well-planned Paleo diet could lead to improvements in many aspects of health, such as enhanced weight loss and reduced inflammation.

Because it is essentially a grain-free diet, it tends to be lower in carbohydrates and higher in protein and fat than some other diets. However, it also eliminates several food groups that contain beneficial nutrients, such as legumes and dairy, which has made this diet a subject of much debate among experts.

Keep reading to learn more about the pros and cons of the Paleo diet as well as how you should follow it to help maximize your results.

Why Try a Paleo Diet? 6 Paleo Diet Benefits

Promotes Weight LossHigh in ProteinReduces InflammationBoosts SatietyCorrects Nutrient DeficienciesRegulates Blood Sugar

1. Promotes Weight Loss

For many people, following the Paleo diet can result in a substantial amount of weight loss. By swapping processed foods and refined sugars for nutrient-rich proteins and healthy fats, you can cut calories and kick-start weight loss.

The specific foods included in the Paleo diet plan can also amp up weight loss. The plan encourages fruits and vegetables, which are high in slow-digesting fiber, along with healthy fats and protein, which increase satiety and reduce appetite.

Keep in mind that the amount of Paleo diet weight loss can vary depending on many factors, such as your what your diet was like beforehand. While some people may see the inches and pounds slide off after starting the Paleo diet, others may not see such dramatic results.

2. High in Protein

Getting enough protein in your diet is essential to maintaining overall health. Protein is vital for repairing and rebuilding tissue cells, maintaining normal blood sugar, transporting oxygen, healing wounds, and building muscle mass.

A protein deficiency can lead to a host of negative side effects, including low energy levels, decreased immunity, poor concentration and slow wound healing.

Protein is one of the staples of the Paleo diet plan. In fact, the plan encourages filling your plate with plenty of protein foods, such as grass-fed beef, poultry and seafood.

3. Reduces Inflammation

Inflammation is a normal bodily response triggered by the immune system to protect against foreign invaders. Prolonged or chronic inflammation, however, is at the root of most diseases, including chronic conditions like cancer, heart disease and diabetes.

The Paleo diet plan encourages eating plenty of anti-inflammatory foods, such as fruits, vegetables, nuts and seeds. Fruits and vegetables are high in antioxidants, which help neutralize the harmful free radicals that contribute to inflammation in the body. Meanwhile, nuts and seeds tend to be high in anti-inflammatory omega-3 fatty acids.

Reducing inflammation can also be beneficial in reducing symptoms of inflammatory or autoimmune conditions, such as rheumatoid arthritis, lupus or ulcerative colitis.



4. Boosts Satiety

The Paleo diet plan puts the emphasis on packing in plenty of heart-healthy fats and proteins into your diet, which can help support satiety and reduce appetite.

Fat is digested very slowly, so it stays in the stomach for longer and keeps you feeling full. Meanwhile, a high-protein diet can reduce levels of ghrelin, the hunger hormone, to reduce appetite. Protein has also been shown to kick-start your metabolism and decrease caloric intake.

Furthermore, the Paleo diet plan limits foods like refined grains and ultra-processed foods that are typically digested very quickly, leading to spikes and crashes in blood sugar levels as well as increased levels of hunger.

5. Corrects Nutrient Deficiencies

One of the biggest benefits of the Paleo diet is that it prioritizes nutrient-dense foods over heavily processed or refined foods. These foods can supply important micronutrients that you may be missing from your diet, helping reduce a wide range of symptoms, from brain fog to chronic fatigue.

Increasing your intake of red meat, for instance, can provide more iron while adding more nuts and seeds into your diet can up your intake of omega-3 fatty acids.

If you have any nutrient deficiencies and are currently consuming a diet rich in “empty calories” from nutrient-poor foods like junk food, switching to a Paleo diet may help you fit more nutrients into your diet.

6. Regulates Blood Sugar

While not as extreme as a very low- or no-carb diet, the Paleo diet does restrict many types of carbohydrates, such as cereal grains. This may positively impact your blood sugar levels. The diet also emphasizes nutrients like fat and protein, which are digested slowly, keeping blood sugar levels stable.

A study published in the European Journal of Clinical Nutrition compared the benefits of following a Paleo diet versus a diet recommended by the American Diabetes Association in 24 participants with diabetes. After two weeks, researchers found that the Paleo diet led to greater improvements in blood sugar levels and insulin sensitivity than the conventional diabetes diet. 

Of course, lifestyle factors also play an important role in diabetes prevention. In addition to making dietary modifications, exercising regularly, reducing stress levels and drinking plenty of water can also help you maintain normal blood sugar.

Paleo Diet Plan Guide

Looking for a resource on the Paleo diet for beginners? Look no further. In this comprehensive Paleo diet plan guide, you’ll find some quick tips for maximizing your success on the Paleo diet, which Paleo diet foods you should include or avoid on the plan, and some tasty recipes to get you started.

Trying a 30-day Paleo meal plan can help you decide if the Paleo diet is right for you and if it can help you achieve your goals — whether that includes weight loss, increased energy or simply overall better health.Print out a list of healthy Paleo foods, and bring it with you to the grocery store for an easy reference. Look for organic fruits and vegetables and unprocessed foods with minimal added ingredients to ensure you’re getting the best quality.Although there are plenty of Paleo meal plan delivery sites out there, doing your own grocery shopping and preparing your meals at home can give you more control over your diet.It can be easy to load your diet up with fried bacon and butter and still be technically following a Paleo diet plan. However, to get the most from the Paleo diet, opt for lots of fruits and vegetables, unprocessed meat, poultry and seafood, and heart-healthy fats, along with a few servings of seafood per week.Eat when you feel hungry, and don’t worry about counting calories or macronutrients. The idea is to do what feels most natural to you and listen to your body.Any diet should be paired with a healthy lifestyle to maximize results. Exercise regularly, reduce your stress levels, stay well-hydrated and avoid unhealthy habits and you’ll be much more likely to achieve your health goals with the Paleo diet plan.

Best Paleo Foods

Following the Paleo diet plan can be a bit tricky as it can be challenging to know which foods you should include in your diet and which foods you should avoid. Here is a healthy Paleo diet food list with some foods that you should include in your diet:

Grass-fed beef SeafoodPoultryFresh fruitsFresh vegetablesEggsNuts and seedsHeart-healthy unrefined oils, such as olive, coconut, flaxseed, walnut and avocado oil



Foods to Avoid on the Paleo Diet Plan

Just as important as knowing which Paleo diet food groups you can enjoy is knowing which ones you should cut out of your diet. Here are the foods that you should avoid while following a Paleo diet plan:

Legumes (including beans and peanuts) DairyRefined sugar Refined vegetable oilsProcessed/junk foodWhite potatoesCereal grainsSugar-sweetened or caffeinated beverages



Downsides to a Paleo Diet Plan

While the Paleo diet plan may come with several benefits to health, there are also some downsides that should be taken into consideration as well.

First of all, it’s unclear if it can really live up to its claim to improve overall health by following the diet of our ancestors. While we can all benefit from reducing our intake of processed foods and increasing fruit and vegetable consumption, many dispute whether our ancestors were really all that much healthier than we are today given their significantly shorter life span. In fact, one study even demonstrated that they may have had increased rates of atherosclerosis, or hardened arteries. 

The Paleo diet also restricts many foods that are loaded with beneficial nutrients. Legumes, for instance, are high in fiber and protein as well as micronutrients like iron, magnesium, potassium and folate. Dairy can also be a positive dietary addition as it provides calcium, phosphorus and vitamin D.

Additionally, the Paleo diet puts a heavy emphasis on meat products. For this reason, the Paleo diet may not be suitable for everyone, and you’re unlikely to find a Paleo diet vegetarian or vegan modification out there. While meat in moderation is perfectly healthy, excessive meat consumption may not be. A high intake of red meat, for example, has been linked to an increased risk of mortality and colorectal cancer.

There are also certain Paleo diet foods allowed on the plan that are not great for health. Pork, for example, carries a higher risk of parasites while shrimp often contains unhealthy chemicals and additives. These foods are allowed on the Paleo diet without restriction, but their intake should be moderated on a health-promoting diet.



Paleo Diet Recipes

Wondering what a typical day on a Paleo diet looks like? There are plenty of recipes out there for everything from Paleo desserts to dinners, but here are a few simple Paleo diet recipes to get you started:

Banana Egg 

Paleo Pancakes

Crockpot Collard Greens with Cajun 

SpicesTurkey

 Wonton Soup

Bone Broth-Braised 

Short Ribs

Paleo Zucchini 

Brownies with Dark Chocolate Chips

Paleo Diet Plan History

The Paleo diet can be traced back to gastroenterologist Walter Voegtlin, who brought up the idea of eating like our ancestors in 1975 in his book “The Stone Age Diet.” A decade later, researchers Melvin Konner and Stanley Boyd Eaton published a paper on the paleo diet in the New England Journal of Medicine, which is considered one of the foundations of the Paleo diet as we know it today.

However, scientist Dr. Loren Cordain is most often credited with founding the modern paleo movement when he wrote “The Paleo Diet” in 2002 along with a multitude of other books on the Paleo diet in the following years.

It wasn’t until the last five or six years that the Paleo diet really started to catch on, though. By 2013, it was ranked as the most searched weight loss method on Google. Today, the Paleo diet remains one of the most popular diets and has a huge fan base of dedicated followers that enjoy the flexibility and health benefits it provides.

Precautions with the Paleo Diet Plan

Because the Paleo diet cuts out many food groups, it is not suitable for vegans, vegetarians or those with any major dietary restrictions as it may be challenging to meet nutrient needs.

Keep in mind that not all Paleo foods are healthy. For example, while fried bacon and conventional butter may be Paleo-friendly, include these foods only in moderation. Instead, fill your diet with lots of fruits and vegetables, nuts, seeds, lean sources of protein, and heart-healthy fats to get the most from the Paleo diet.

If you have diabetes, you should consult with your doctor before making any major dietary changes. Reducing your carb intake on the Paleo diet may require you to alter your dosage of diabetes medications to avoid fluctuations in blood sugar levels.

Finally, listen to your body. If you experience any prolonged negative symptoms after switching to a Paleo diet, talk to your doctor or dietitian to make sure you don’t have any nutritional gaps that need to be filled in your diet.

Final Thoughts on the Paleo Diet Plan

What is the Paleo diet? This popular diet is based on eating the same foods that were available to our ancestors in the Paleolithic era.Legumes, dairy, cereal grains and processed foods are the main food groups eliminated from the Paleo diet. Instead, it emphasizes meat, poultry and seafood, fruits and vegetables, nuts, seeds, and heart-healthy fats.Potential health benefits of the diet plan include increased weight loss, reduced inflammation, increased satiety and stable blood sugar levels. It also promotes nutrient-dense and high-protein foods, which can support improved health.There are also some negative aspects of the diet. Not only is the Paleo diet difficult to follow if you have any dietary restrictions, but the Paleo diet also eliminates several nutrient-rich food groups while allowing several unhealthy foods.There are plenty of healthy Paleo diet recipes out there, including Paleo snacks, meals and desserts, making it easier than ever to follow the diet plan.



Disclamer:

The information in our articles are NOT intended to replace a one-on-one relationship with a qualified health care professional and are not intended as medical advice.
 

Filipino Chicken Adobo Recipe

Filipino Chicken Adobo Recipe

Chicken Adobo is a type of Filipino chicken stew. Chicken pieces are marinated in soy sauce and spices, pan-fried, and stewed until tender. The dish gained popularity because of its delicious taste and ease in preparation. It tastes just right and the cooking time is around 30 minutes. The best way to eat chicken adobo is to have it with warm white rice. The combo is simply known as Chicken Adobo and Rice. Pouring some of the adobo sauce over rice before eating is a good idea because it makes it more flavorful.

Chicken Adobo Origin

 
The famous Chicken Adobo originated in the Philippines. The dish is prepared using the Inadobo style of cooking. It means cooking meat or seafood with vinegar and mostly soy sauce. It is a popular method during the olden days when refrigerators and freezers were not yet available because vinegar helps extend the shelf life of food. Another popular variation is pork adobo using pork belly.

 
How to Cook Chicken Adobo

 
Cooking Chicken Adobo is quick and simple. This recipe suggests marinating the chicken to make it more flavorful. It is the best way to go if you want to experience authentic Filipino chicken adobo. If you are in a hurry, feel free to skip this step, but make sure to simmer the chicken longer than 30 minutes to better extract the flavors from it.

Start by marinating the chicken in soy sauce and garlic. The garlic needs to be crushed for best results. This process takes 1 hour to 12 hours depending on how flavorful you want the dish to be. Sometimes marinating for an hour is not enough. I think that 3 hours is optimal. The chicken absorbs most of the flavors from the soy sauce and garlic during this step. It is noticeable when you taste the dish after cooking. Note that it is also possible to include the vinegar in this step.

 

The next step is to separate the chicken from the marinade. Make sure to set the marinade aside because it will be used later on. Pan-fry the chicken pieces for 1 to 1 ½ minutes per side. This will partially cook the outer part. It also makes the skin tough enough to withstand stewing later. This means that it will remain intact, which is nice for presentation.

 
Pour marinade into the pot and add water. Let boil. The bay leaves and whole peppercorn can now be added. The process takes 20 to 25 minutes depending on the quality of the chicken. However, feel free to cook longer in low heat for a super tender chicken adobo.
Add the vinegar. This can also be added as a part of the marinade. Let it cook for 10 minutes and then add sugar and salt. I only add salt if needed. It is important to taste your dish before adding seasonings.
Filipino chicken adobo can be served with or without sauce. If you like it very tasty then continue to cook on an uncovered cooking pot until the liquid completely evaporates.

 
Cooking Tips and Alternative Ingredients

 
Marinating the chicken adds flavor to it. It can be a time consuming process depending on how you view the situation. Since I cook this often for my family, I usually prepare the chicken ahead of time. I marinate 3 batches of chicken pieces the night before I cook the first batch. Keep the remaining marinated chicken in the freezer for later use.

 

Use any chicken part when cooking Filipino chicken adobo. The common parts that I use are thigh, drumstick, and breast.
Dark Soy Sauce is common when for adobo. However, you may use any kind of soy sauce that you prefer. Using light soy sauce is not bad. Coconut aminos will also work.
White vinegar is commonly used. Cane vinegar and apple cider vinegar works too.
Garlic helps make adobo delicious. Use as many garlic as you prefer.
Onions can also be used for chicken adobo. If this is the case, it will need to be sautéed after pan frying the chicken.

 
Try this Filipino Chicken Adobo Recipe and let me know what you think.

10 Protein Shakes for Weight Loss and Staving Off Hunger

10 Protein Shakes for Weight Loss and Staving Off Hunger

 


If you are looking to lose weight as quick as possible, you must note down these recipes of the most delicious protein shakes for weight loss around town.

But wait, aren’t protein shakes only for body builders? Nope, that myth was long busted. Protein is a vital nutrient and key building block of life.

Eating adequate protein isn’t just important for muscle growth – it’s also important for weight loss.

Drinking protein shakes for weight loss 1 – 2 times daily is a well-hidden secret for quicker weight loss. Not only are protein shakes low calorie foods, they are also a great way to replace meals – especially if you are in a hurry!

But here’s the real beauty of protein shakes – they keep you fuller for longer, stave off cravings, put off hunger and prevent binge eating!

So now that you agree that protein shakes are crucial tools for burning fat, let’s have a look at some of the most delicious protein shakes for weight loss that will help you reach your goal weight in no time!

1. Banana Protein Shake


Recipe via: asweetpeachef.com

You’ll swoon for the texture of this protein shake – so thick, rich and velvety! It’s one of the best homemade protein shake recipes out there – you won’t want to miss this one!
What you need1 cup plain unsweetened almond milk
1/2 cup plain full fat Greek yogurt 
1 scoop vanilla protein powder 
1 frozen banana
1/8 tsp ground cinnamon 
Ice as needed
High speed blender like Vitamix  or Nutribullet 
Glass jar and glass straw 

Directions:

Add the unsweetened almond milk, full fat plain greek yogurt, vanilla protein powder, frozen banana, and ground cinnamon into a blender.
Blend until smooth. To make the shake more liquid, you can add more almond milk and blend again.

2. Green Protein Powder Breakfast Smoothie

Recipe via: ilovevegan.com

What better way to start the day than with a green protein power smoothie? And the best part about it? It’s completely vegan! Made of banana, mango and spinach, this green smoothie is nutrient-dense and yummy in my tummy! It contains 2 servings of fruits and vegetables, and is a great way to show your body some extra love.
What you need1 cup unsweetened almond milk 
1 ripe frozen banana
½ cup frozen chopped mango
1-2 large handfuls of baby spinach
¼ cup pumpkin seeds 
2 tbsp hemp hearts 
½ scoop vanilla protein powder + ¼ cup water
High speed blender like Vitamix or Nutribullet
Glass jar and glass straw
DirectionsIn a blender, add the spinach, banana, mango, pumpkin seeds, and hemp hearts.
Add the almond milk and blend until smooth.

3. Coffee Lovers Protein Shake


Recipe via: loveandzest.com

In Kristina’s own words, “This high protein and low sugar protein shake is a coffee lover’s dream.” Wow! I need me a cup of that! By the way, this productivity-boosting protein shake for weight loss is not just a great morning drink, but it’s also a perfect afternoon pick me up!
What you need½ ripe banana
1 scoop vanilla protein powder
½ cup unsweetened vanilla almond milk 
½ cup cold or room temperature brewed coffee
1 ½ cups cubed ice
sprinkle of cacao nibs, for topping 
1–3 drops stevia extract 
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw  

DirectionsAdd all ingredients except ice to a high powered blender and blend until mixed together.
Slowly add ice to blender and process until creamy.
Top with cacao nibs.

4. 5-Minute Protein Shake


Recipe via: thekitchn.com

If you are short of time, these nifty 5 minute protein shakes are the perfect option for you. You don’t even need protein powder for these recipes! You’ll find amazing variations for easy protein shakes including: Banana Bread Protein Shake, Mixed Berry + Chia Protein Shake, The Green Machine Protein Shake, Tropical Protein Shake and more.
Banana Bread Protein Shake
What you need3/4 cup almond milk  
2 tbsp almond butter  
1/4 cup raw cashews *soaked overnight  
1 frozen banana
2 tbsp rolled oats  
1 tbsp flaxseed  
1 pitted date  
1/4 tsp ground cinnamon
1 scoop vanilla protein powder 
High speed blender like Vitamix or Nutribullet  
Smoothie jar and glass straw  

DirectionsCombine everything in a blender, then process until smooth.
Serve immediately.
Mixed Berry + Chia Shake
What you need3/4 cup coconut water 
1/3 cup Greek yogurt  
1/2 cup frozen raspberries
1/2 medium raw beet (peeled and diced)
1 tablespoon agave  
1 tablespoon hemp hearts  
1 scoop vanilla protein powder 
High speed blender like Vitamix or Nutribullet 
Glass smoothie jar and glass straw  
DirectionsCombine all ingredients in a blender and blend till smooth.
Top with an extra sprinkle of hemp hearts for serving.
The Green Machine Protein Shake
What you need3/4 cup coconut milk  
1/3 cup Greek yogurt  
1/2 heaping cup of spinach
1/2 avocado
1 tablespoon almond butter 
1 tablespoon hemp hearts 
1 tablespoon agave  
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet 
Glass smoothie jar and glass straw 

DirectionsWhizz till smooth in a blender.
Top with an extra sprinkle of hemp hearts for serving.
Tropical Protein Shake
What you need3/4 almond milk  
1/3 cup silken tofu  
1/2 cup frozen mixed berries
1 tablespoon chia seeds 
1 tablespoon agave 
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw 
DirectionsBlend everything up until smooth.
Top with an extra sprinkle of chia seeds before serving.

5. Strawberry Banana Protein Smoothie


Recipe via: diabetestrong.com

A taste test shows that this particular protein shake for weight loss is cool, refreshing and fruity! It’s the perfect way to cool down after a workout or day in the sun! Moreover, it contains a nice 25 grams of protein per serving!
What you need4 oz strawberries
1 oz banana
1 scoop vanilla protein powder  
1 teaspoon flaxseed  
Water
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw 
DirectionsLayer the ingredients in your blender.
Add water. Start out with just a little water and then slowly add as much as you like to get the right consistency.
Serve over ice or use frozen berries to give the smoothie a thicker consistency.

6. Chocolate Peanut Butter Protein Shake

Recipe via: eatingwell.com

How would this list be complete without a chocolate OR peanut butter protein shake? Well this chocolaty protein shake is so thick and satisfying that it will keep you full for hours. Thanks to the naturally occurring protein in the soymilk, peanut butter and Greek yogurt, you don’t even have to use a store-bought protein powder!

What you need1 cup unsweetened vanilla soy milk  
¾ cup sliced frozen banana
½ cup plain Greek yogurt  
1 tbsp cocoa powder  
1 tbsp peanut butter 
1 scoop vanilla protein powder 
High speed blender like Vitamix or Nutribullet 
Glass smoothie jar and glass straw  
DirectionsCombine soy milk, banana, yogurt, cocoa powder and peanut butter in a blender.
Blend until smooth.

7. Cinnamon Protein Shake 

Recipe via: jamieoliver.com

Embrace the added effect of cinnamon’s fat-burning powers to enhance this yummy protein shake for weight loss. Cinnamon is my favorite spice because it speeds up metabolism, reduces insulin production and helps in weight loss. In this recipe, protein powder is completely optional!
What you need1 ripe banana
1 cup low-fat natural yogurt or soya yogurt
½ cup non-dairy milk
1 tbsp peanut butter  
1 tbsp chia seeds 
½ tsp ground cinnamon 
1 scoop vanilla protein powder 
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw 

DirectionsWhizz all the ingredients together in a high speed blender.
Enjoy immediately.

8. Blueberry Banana Protein Shake


Recipe via: hurrythefoodup.com

Blueberries in this shake give you an powerful antioxidant kick to keep you youthful and wrinkle-free! You can amp up the 20 grams of naturally occurring protein in this recipe to 45 grams by adding in additional protein powder. All you’ll need to do is toss all the ingredients into a blender and BAM! Your protein shake for weight loss is ready within minutes.
What you need1 cup frozen blueberries
2 ripe banana
1 cup water
1 tsp vanilla extract  
4 oz low fat cottage cheese  
2 tbsp chia seeds  
1 tsp lemon zest
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw  

DirectionsAdd all the ingredients to a blender, and grate in the lemon zest.
Blend up. Enjoy!

9. Freezer Prep Green Smoothie Protein Shake


Recipe via: ohsweetbasil.com

Freezer smoothies? Oh yeah, baby! These are my favorite because I can plan out and bulk-freeze your smoothie ingredients so I’ll have peace of mind for a whole week. Learn how to properly freeze your ingredients to make a creamy and tasty protein shake for weight loss every single day.
What you need1 handful of greens
1 ½ handfuls of frozen fruit
1 tablespoon chia seeds  
1 scoop protein powder 
1-2 tablespoons peanut butter powder  
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw  

DirectionsBlend everything in a high speed blender.
Pour into a glass and enjoy!

10. Pina Colada Protein Shake


Recipe by: healthy-delicious.com

Get transported to the tropics with a grab-and-go pina colada protein shake. Very different from the usual proteins shakes, this recipe will keep things colorful and fun. It uses pineapple chunks and coconut extract – a tantalizing fat-burner to help you get slim and trim in a whim!
What you need1 cup frozen pineapple chunks
½ frozen banana optional
6 ounces unsweetened coconut milk  
½ teaspoon coconut extract  
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet 
Glass smoothie jar and glass straw  
DirectionsAdd all of the ingredients to a high speed blender.
Cover and blend on high until smooth and frosty, 10-15 seconds.
Pour into a glass and serve immediately with a glass straw.

Which of these delicious protein shakes for weight loss are you going to try today?

 
 

Top 15 Pinoy Food Blog 2020

 



Share & spread the love!

1. Yummy.ph | Philippines Food Magazine


Yummy.ph is the online companion for anyone who loves to cook and eat. Inspiring readers to be creative with their home menus, Yummy features delicious recipes that are quick, easy, and with ingredients readily available in any supermarket. Yummy.ph also delivers product and supermarket news, expert advice, and other food and restaurant features. 

Website:
https://www.yummy.ph


2. Panlasang Pinoy

My name is Vanjo Merano. I am a Filipino IT professional living in Chicago. This Filipino food blog was created so that we can share our best Filipino and Asian recipes for everyone to enjoy. As huge fan of the Filipino way of cooking, it is our goal to share Filipino dishes and show you how to cook Filipino food. Aside for my deep passion in cooking and my continuous craving for the distinctive Filipino taste, I was motivated to shoot videos and create this food blog because I noticed that Filipino Cuisine is so underrated. I want Filipino Food to be noticed, known, tasted, and enjoyed by the rest of the world. This blog aims to introduce Filipino food to the rest of the world through proper education. 

Website:
https://panlasangpinoy.com

3. Panlasang Pinoy Recipes™ | Pinoy Food Recipes Website

Panlasang Pinoy Recipes is a food blog created to share a collection of local and foreign recipes that have been modified to suit Filipino taste. This blog was started in 2012. The recipes here are a compilation of those obtained from different food blogs. Starting a food blog is not that easy. You should love what you are doing. Hence, having passion for cooking will be a requirement. We cooked a lot in our house. We tried avoiding buying cooked food. It helps us a lot in making this blog. With the desire to establish a good restaurant in the future and interest in making a blog and using modern technology, this food blog was born.

Website:
https://www.panlasangpinoyrecipes.com

4. Filipino Style Recipe | List of Pinoy Food Recipes

I started Filipino Style Recipe in August 2011 when I found out my interest in cooking. I’m a Computer Science graduate whose devotion is to develop applications to help work easier. Web application is one of my expertise were everyone can share and access information. Since I have this experience, I used it and found that blogging is one of the good tools for sharing information. I used to be a hobbyist and amateur photographer when I bought my first DSLR camera in 2010. I joined in photography group where most of the members are beginners like me. We shared ideas and knowledge based on our own experience. We attend some seminars and photo shoots to enhance our ability and to establish some friends as well. I bought some gadgets to support my curiosity especially in food photography. 

Website:
http://filipinostylerecipe.com

5. Casa Baluarte Filipino Recipes

Casa Baluarte, a place to find the best simple recipes, mostly Filipino recipes. By the way, I am your admin Cecilia, from Iloilo City, Philippines to OC, California and now in Collin County, Texas.

Website:
https://www.casabaluartefilipinorecipes.com

6. Pepper.ph | Philippines Culinary Blog

Pepper publishes playful recipes and curious food stories for creative folks in the Philippines. In the future—if we make it—we’d like to expand our coverage to highlight the wealth of untapped food in Southeast Asia. 

Website:
http://www.pepper.ph

7. PagkaingPinoyTV

We are doing this to promote Filipino food, having traveled in many different countries we noticed that Filipino Food is underrated and less known and eaten by people compared to other asian foods such as Thai, Vietnamese, Chinese, Japanese and Korean. The goal of this site is to let the world know that we have an amazing food and culture and it is something that everybody should try and eat.

Website:
https://www.pagkaingpinoytv.com

8. Pinoy Food | Free Filipino Food Recipes

Here you will find dishes that my family and I cook during weekends or on special occasions. I cook special dishes only during birthday celebrations. That’s what happens when you train your maid to cook then she ends up better than you. It’s my husband Butch that often does the cooking these days. When my two girls lived with me, they also cooked when they find an interesting dish to experiment on. In this blog, expect only simple dishes. I avoid gourmet cooking because I don’t have the inclination and time to prepare them unless of course, the occasion is a birthday or anniversary dinner celebration. I also share recipes from Maya Kitchen, where I took a certification course on cake decoration. I didn’t need to buy birthday cakes because I did it all by myself. 

Website:
https://pinoyfoodblog.com

9. Delish PH | Cooking, eating and a whole lot more!

Hi, Ren here. Delish PH is a perfect place for those who wanted to learn the art of cooking. Delish PH provides tips and ideas how to cook easy, fast and healthy as well as other cooking stuff. On this site, you’ll get the chance to learn the art of cooking. With various featured recipes, you sure gonna nail it! My main objective is to really help peeps out there to learn how to cook easy and stress-free. Also, I always believe that when it comes to cooking, you need to be more innovative. 

Website:
https://www.delishph.com

10. Manila Spoon

I am Abby Raines, born in Manila, Philippines but currently residing in Holland, MI, USA. I am a lawyer turned stay-at-home mom. I have two tots (William – 6 and Sophie – 3) and one very loving husband (Mark), from England, for whom I am very thankful to the Lord for. My life is truly wonderful because of them. ManilaSpoon came into being due to my desire to have all my favorite recipes be compiled into one easy to access file. Having it all online not only makes it so convenient to find them (gone are the days of looking for the scraps of paper where I have written the recipes!); it is also a lot easier to share them with friends. 

Website:
https://www.manilaspoon.com

11. Pinoy Recipe | Serving the best filipino recipe

Pinoy Recipe offers the best Pinoy Recipes and other Asian recipes with pictures. Browse thousands of Filipino recipes with step by step procedures.

Website:
https://www.pinoyrecipe.net

12. Iloilo Food Trip

A collection of EATS and RECIPES focusing on the Flavours of Iloilo and beyond.

Website:
https://iloilofoodtrip.blogspot.com

13. Kawaling Pinoy

Hello! My name is Lalaine and welcome to Kawaling Pinoy where you’ll find hundreds of Filipino and Asian-inspired recipes, cooking tips, and how-to videos. I worked for many years as a Food Service Director in a skilled nursing facility up until May 2016 when I made the giant leap to quit my job and blog full-time. May I say, best decision ever? I feel so blessed to be able to wake up in the morning and do what I love to do in my pajamas! 

Website:
https://www.kawalingpinoy.com

14. Casa Veneracion | Philippines Home Cooking Blog

My name is Connie Veneracion. I am the wife of an engineer who was nicknamed Speedy by his mother for reasons I may never comprehend. We have two daughters, Sam and Alex. Sam went to photography school; Alex went to culinary school. No, we don’t have a “Clover” to complete the Totally Spies trio. But we do have a Penny. We’re a family that’s three quarters meat lover (Speedy, Alex and me) and one part vegetarian (Sam). That should explain the strange mix of recipes in this blog. 

Website:
https://casaveneracion.com

15. The Peach Kitchen

I’m Peachy, a foodie mommy living in the Philippines. I’m a mom to two daughters named PURPLE SKYE and PERIWINKLE MOONE and wife to a loving husband I fondly call peanutbutter. I am a foodie by heart, a coffee lover and a froyo and yogurt junkie. 

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Meatball Farm Skewers

The best way to eat dinner? On a stick!





Ingredients:

1 lb minced pork
1/4 cup breadcrumbs
1 tsp onion powder
1 tsp chili flakes
1 tsp dried oregano
1 clove garlic, minced
1 tsp salt
3 1/2 oz firm mozzarella, cut into 18 cubes
1 ball pre-made pizza dough
Olive oil
Parmesan

Garlic butter"
1/4 cup butter
1 clove garlic, minced
Large pinch of salt flakes
2 tbsp parsley, very finely chopped

Marinara sauce, to serve

Steps

In a large mixing bowl, add the minced pork, onion powder, chili flakes, oregano, garlic and salt. Use your hands to mix it all together. Divide the mixture into 18 pieces. Working with one at a time, flatten it out into a disc in your hand. Put a piece of cheese in the middle, then close the pork mixture up into a ball around it. Repeat with the rest and cover with plastic wrap and chill for 30 minutes.
Preheat the oven to 400 degrees. Lightly oil a large baking tray.

Roll the pizza dough out into a 10-inch circle. Use a pizza cutter to slice 1/2-inch strips across it. (You will need 6 long strips, so discard any short ones from the edges.)

Take one skewer and pierce it 1/2 inch from the end with a piece of dough. Skewer a meatball on next, then wind the dough around to skewer that next, followed by 2 more meatballs with the dough winding around them. Place on a wire rack set over a baking tray. Brush the dough with olive oil and finely grate a little Parmesan on top. Bake in the hot oven for 15 to 18 minutes, until the meatballs are cooked through.

While the skewers are cooking, heat the butter in a small saucepan. Once melted, stir in the garlic, salt and parsley. Heat up the marinara sauce and put it into a small dipping bowl.
When the skewers are cooked, take them out of the oven and brush generously with the garlic butter before serving alongside the marinara dip.

Garlic Beef recipe

If you want an easy Asian dish that packs a punch…look no further than this Asian-Style Garlic Beef!

Recipe and Photo: Sunshine and Bones

Asian-Style Garlic Beef

If you want an easy Asian dish that packs a punch...look no further than this Asian-Style Garlic Beef!

Prep Time:25 minutes

Cook Time:15 minutes

Yield:6 servings

2 Tablespoons soy sauce
2 Tablespoons fresh lime juice
1-1/2 Tablespoons light brown sugar
1 Tablespoon fish sauce
5 cloves garlic, minced
3 Tablespoons peanut or canola oil
Kosher salt and freshly ground pepper
1-1/2 pounds beef tenderloin, cut into 3/4" pieces
1 medium yellow onion, sliced into 1/4" thick wedges
3 Tablespoons chopped salted peanuts, toasted
2 scallions, both green and white parts, thinly sliced


In a small bowl, combine the soy sauce, lime juice, sugar, and fish sauce; stir until the sugar dissolves. In another small bowl, stir the garlic, 1-1/2 teaspoons of the oil, and 1-1/2 teaspoons pepper.

Season the beef with salt and pepper. In a 12" nonstick skillet, heat 1-1/2 teaspoons oil over medium-high heat until shimmering hot. Swirl to coat the skillet. Add half of the beef in a single layer and cook, without stirring, until well browned, 1 to 2 minutes. Using tongs, turn the pieces over and brown on the other side, 1 to 2 minutes more. Transfer to a medium bowl. Add 1-1/2 teaspoons oil to the skillet and repeat with the remaining beef, adding to the bowl with the first batch when done.

Put the remaining 1-1/2 Tablespoons oil in the skillet and heat until shimmering hot. Add the onion and cook, stirring frequently, until it begins to soften, 2 to 3 minutes. Add the garlic, mixture and cook stirring constantly, until fragrant, about 30 seconds. Return the beef and any accumulated juices to the pan and stir to combine. Add the soy sauce mixture and cook, stirring constantly, until the beef and onions are coated and the sauce thickens slightly 2 to 3 minutes.
Serve sprinkled with peanuts and scallions.

 

Recipe and Photo: Sunshine and Bones

Here's How to Calculate Your Macros For A Weight Loss And Muscle Gain Diet

If you care at all about weight loss, muscle growth, overall health or anything similar, then you probably know your diet is key. 
While there are many factors dictating whether your diet will be successful (both in terms of its effectiveness and your ability to actually sustain it), the two most important factors are always going to be: 

Your calorie intake. 

Your macro-nutrient intake (aka macros).
I’m going to show you exactly how to calculate your macros for an effective weight loss or muscle gain diet. It’s going to be quick and easy, I promise.
What Are Macros?
“Macros” is an annoyingly overused abbreviation for the word “macro nutrients,” which are the nutrients that provide the calories in the foods we eat.

There are four of them, although it’s the first three that will be getting the majority of our attention:
Protein. (1 gram = 4 calories)
Fat. (1 gram = 9 calories)
Carbs. (1 gram = 4 calories)
Alcohol. (1 gram = 7 calories)
So when you look at the nutritional information of a food and see the amount listed for “Calories,” that amount is the total combined calories from the protein, fat and carbs (and alcohol) in that serving of that food.
 

When you see the word macros over and over and over, again, this is all it’s referring to. Protein, fat and carbs. 

Pretty simple so far, well, hang on, because that’s all about to change!How To Calculate Your Macros: 

The Two Options 

Now that you know what macros are, it’s time to figure out how to calculate how much of each you should eat per day. To do this, you have two options. 

1: The Unnecessary Way
This option involves finding yourself what I think can best be described as a Social Media Diet Coach, one who provides some kind of “custom macro service” where they will “custom design your macros for you” and “custom tailor” them to the needs and goals of your diet.
In return, of course, you’re going to have to pay them.
I’ve seen many professional diet coaches… charging hundreds for their “Custom Macro Plans.” Sometimes they even make you pay a recurring monthly fee so they can continue to “customise” your macros from that point on.
Let me show you how to do this yourself! 

2: The Smart Way
This is the option you choose when you realise how laughably overpriced and completely unnecessary the first option is and how fast, simple, easy and free it would be to just calculate your macros yourself.
All it takes is a simple 5-step process, and it starts right now…
1. Determine Your Ideal Calorie Intake
Your calorie intake is always going to be the most important part of your diet regardless of whether you want to lose fat, build muscle/gain weight or simply maintain your current weight.
Since macro-nutrients are what provide these calories, your macros will need to be calculated based on what your ideal calorie intake is.
That’s why the first step in this process is always going to be figuring out how many calories you need to eat per day for your specific goal. Once you know that, the rest is easy.
So, if you already know what your ideal calorie intake is, you’re good.

2. Calculate Your Protein Intake
After calories, the next most important part of your diet (and the most important macro-nutrient) is protein. 

A sufficient protein intake is crucial for the overall health and function of the human body, is a requirement of building muscle, is a requirement for maintaining muscle while losing fat and will play major roles in terms of hunger and appetite control, increasing the thermic effect of food (aka the calories your body burns during digestion) and more.
The ideal daily protein intake for most people trying to lose weight or gain muscle is between 0.8-1.3 grams of protein per pound of their current body weight. Whenever in doubt, an even 1g per pound is a fine place to start. (Those who are significantly overweight should use their goal body weight rather than their current body weight when doing this calculation.)
So, if you currently weigh 180lbs, you could aim for an even 180g of protein per day, or aim for some degree higher or lower depending on your own personal needs and preferences (as long as you stay within this range, you’ll be fine).
 

Eating too much protein isn’t bad for you.
Your body can absorb more than just 20-30g of protein at a time.
Try to get most of your daily protein intake from higher-quality sources you enjoy and don’t have any issues digesting. Common examples includes:
Chicken.
Turkey.
Eggs.
Beef.
Fish.
Dairy.
Whey protein powder.
And just like that… one of your macros have been calculated and “custom designed.”



3. Calculate Your Fat Intake 

Next up in terms of importance is fat.
A sufficient fat intake is also crucial for the overall health and function of the human body in a variety of ways, including the absorption of fat soluble vitamins and optimal hormone production (e.g. testosterone). In addition, it helps with satiety and tends to make food taste better, which is nice.
The ideal daily fat intake for most people trying to lose weight or gain muscle is between 15-35% of their total daily calorie intake. Whenever in doubt, an even 25% is a fine place to start.

So, for example, let’s say someone determined that they need to eat 2000 calories per day (this is just a random example). Let’s also say they decide to go with an even 25% of their total calories from fat.
First, they’d take 25% of 2000 and get 500. Then, since there are 9 calories per gram of fat, they’d simply divide 500 by 9 and get 56g of fat per day. 

You’d simply repeat this using your own relevant numbers and let your personal needs and preferences dictate exactly where within this ideal range you decide to be so that your diet is as enjoyable and sustainable for you as possible. 

Try to get most of your daily fat intake from higher-quality sources you enjoy and don’t have any issues digesting. Common examples include: 

Various nuts.
Seeds.
Nut butters.
Olive oil.
Coconut oil.
Fatty fish (e.g. salmon).
Avocados. 

Also try to aim for a good mix of saturated, monounsaturated and polyunsaturated fats, with an extra added emphasis on getting a sufficient amount of the omega-3 fatty acids (a fish oil supplement can come in handy there) and avoiding trans-fat.
That’s two macros down… one to go.
 

4. Calculate Your Carb Intake 

And finally, we have the least-important-but-still-important carbs.
A sufficient carb intake – while much less important for sustaining life and proper function compared to protein and fat – will still be crucial for your training performance and recovery, as well as your ability to generally be a happy person who doesn’t hate their diet and feel rubbish all the time because they’ve restricted their carb intake unnecessarily low. 

The ideal daily carb intake for most people trying to lose weight or gain muscle is simply whatever calories are leftover after protein and fat intake have been factored in.
Here’s an example of how this would be done… 

Let’s pretend we have a random example person who weighs 175lbs and has figured out that they need to eat 2500 calories per day for their goal. (Again, these are just example numbers.)

Then let’s say they go with an even 1 gram of protein per pound of body weight. Since they weigh 175lbs, that means they’ll eat about 175 grams of protein per day. Since 1 gram of protein contains 4 calories, that means their protein intake will account for 700 calories each day (175 x 4 = 700). 

Next let’s say they decide to get an even 25% of their total calorie intake from fat. Since this example person will be eating 2500 calories per day, they’d figure out that 25% of 2500 is 625 calories (2500 x 0.25 = 625). Then, since 1 gram of fat contains 9 calories, they’d figure out that they’d need to eat about 69 grams of fat per day (625 ÷ 9 = 69). 

At this point they have 700 calories worth of protein and 625 calories worth of fat, which means a total of 1325 of their daily calorie intake is accounted for (700 + 625 = 1325). But, since they need to be eating 2500 calories per day, they’d see they still have 1175 calories that are not yet accounted for (2500 – 1325 = 1175). So… 

All of those leftover 1175 calories will come from carbs. Since 1 gram of carbs contains 4 calories, this person would need to eat about 294 grams of carbs per day (1175 ÷ 4 = 294).
You’d simply repeat these steps using your own relevant numbers.
 

Try to get most of your daily carb intake from higher-quality sources you enjoy and don’t have any issues digesting. Common examples include:
Fruits.
Vegetables.
Rice.
Potatoes.
Oats.
Beans.

5. Adjust For Enjoying And Sustainability 

The previous four steps (calculating your calorie, protein, fat and carb intake) are going to be the key dietary steps for weight loss and muscle growth. Having said that, there are still other factors that will play a direct role in your ability to actually put those key dietary factors into action, stick to it all on a consistent long-term basis. 

This final step is all about adjusting those factors to make it happen. Specifically in terms of macros, this would mean adjusting exactly where you choose to be within the recommended guidelines laid out in this article.
For example, do you prefer a slightly higher or lower carb diet? Or a slightly higher or lower fat diet? Or a slightly high

er or lower protein diet?
If so, that’s all perfectly fine. Because… 

As long as you stay somewhere within the recommended ranges given for each macro-nutrient and always ensure your total calorie intake remains what it needs to be for your goal, you can (and should) feel free to adjust your macros (a little less of this, a little more of that) to suit your personal needs and preferences. 

In fact, you should feel free to adjust every aspect of your diet (meal frequency, meal timing, food choices, diet organisation, etc.) in this manner so it’s as preferable, enjoyable, convenient and sustainable for you as possible.

The Most Beneficial Foods And Drinks To Eat Post Workout

In order to help your body recover faster, as well as repair and build new muscle tissue, you’ll want to refuel soon after working out with a small amount of carbohydrates and protein. How soon? Research has shown that consuming a post-exercise meal immediately after working out (i.e., within 15 minutes) is better than eating an hour afterwards


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You picked out a killer playlist, stretched thoroughly and then gave 150 percent in your workout. So now you’re done, right? Not so fast. The food you eat within the first few minutes after a workout is one of the most important and underrated parts of training.
.
So with that in mind, here are the best post-workout snacks to pack in your gym bag. 

1. Yogurt: 

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Or cottage cheese, if you’re into that kind of thing. Both offer an excellent source of protein post-workout. For an extra antioxidant and carbohydrate boost, add fresh berries or diced vegetables. Extra bonus? Calcium and vitamin D-rich foods help strengthen bones and prevent fractures.
The best post-workout snacks to pack in your gym bag. 

 2. Hummus And Whole Grain Crackers:

 

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 After a workout, your body likes carbohydrate-containing foods because it’s burned through all its energy stores. To replenish these stores (aka glycogen), top a couple of whole grain crackers with protein-rich (and totally delicious) hummus. 

 3. Eggs: 

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  And not just the whites. Egg yolks contain several vital nutrients for brain and bone health. Pack a few hard-boiled eggs into your gym bag for a quick and easy source of protein, teamed with a slice of whole wheat toast for additional carbs post-workout. 

 4. Protein Shakes:

 

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Liquid nutrition is a great choice for a post-workout meal because it absorbs easier and can therefore be used faster by your body. A smoothie made with ½ cup of almond milk, one scoop of protein powder and ½ cup strawberries. Delicious. 

 5. Smoked Salmon: 

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Fatty fish are known for their inflammation busting abilities, and research found that omega-3 fatty acids can also help ease delayed onset muscle soreness (DOMS) after exercise. Try spreading a whole grain wrap with a thin layer of cream cheese and topping with smoked salmon for a delicious and portable snack. 

 6. Low-Fat Chocolate Milk: 

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For those who find it hard to eat right after exercising, try liquid foods instead of solids. And chocolate milk is a great choice, thanks to its tasty mix of carbs, protein and water. (Just go easy on the sugar.)

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