​Everyone knows how important is is to work out, gain muscle mass and improve performance, but if you’re not eating the right nutrition you can definitely hinder you performance.
 
So which foods should you include in your pre-workout and why?  According to Dr. Axe, keep reading.

Fats get a bad rap in society, almost to the extent of them being feared like they are the plague! News alert: Healthy fats are crucial to a well balanced diet and overall cell and body function.  To not bore you with the science of what fats are, I will provide a small snippet into the benefits of fats and which foods to incorporate into your diet.
         
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What we eat provides for us the foundation of our health. We are in essence, what we eat. As humans though, we are all unique and so there is no one-size-fits-all diet. Finding the right diet can be unbearably frustrating, even understanding the differences between all of the diets can be difficult but Whole Health Everyday is here to help! 

We will run down some of the most popular diets today to clear up some of the confusion and outline the benefits. ​

​Continuing installment of chef Meggan's Keto journey .......

When trying to lose weight everyone says dumping the alcohol as a must, but let’s face it, life is stressful sometimes and we all need some “me time” every now and then.  Obviously downing glass after glass after glass of wine or having a whole six pack by yourself isn’t the best when trying to lose weight, but we can all splurge in moderation.      So what can you have while on Keto?

I am a single mother who is constantly working on the road, so I do not have much time to meal prep for myself.  To be completely honest, if I ever do meal prep, I never really eat it anyways.  The solution….fast food!  Fast food and dieting doesn't have to be as hard as you think.  While on keto you want a little extra fat and sometimes its just easier to grab something and go.  So if you’re going to do keto on the go here’s how to stay on track while on the road, ditch the tortilla or bun.  Get your burger lettuce wrapped and ask for no ketchup, but mustard and mayo is okay. Going to a Mexican drive thru, just ask for your taco or burrito in a bowl.  That’s how I do keto on the road.

Turning a new leaf info ketoism, I always try to use my chef experience to come up with new and exciting snacks I can eat so I don't fall off the wagon.  Here are my top 10 keto snacks.

​Keto Avocado Brownies
 
4 large eggs
2 avocados
½ stick unsalted butter, melted
1/3 cup unsweetened peanut butter
2 tsp baking soda
2/3 cup stevia
2/3 cup cocoa powder
2 tsp vanilla extract
1 tsp kosher salt
 
Preheat oven to 350 degrees. Blend everything in food processor, place in prepared greased 8x8 dish. Bake 20-25 minutes and let cool.

Stay tunes .....  Check for more updates to come from Chef Meggan and her keto diet adventures!  
 

​First off, you can thank me later on this truly insider diet trend information.  Ever since I had my son 2 years ago I haven’t been able to snap back completely.  There is still those 15lbs of “baby fat” as we all call it.  I have tried SO many diets like Mediterranean, Slim Fast, Weight Watchers, paleo, gluten free, veganism, vegetarian, whole 30, juicing, the list literally goes on.  Now all of these diets have worked in some ways but I always lacked something whether it be being hungry or having zero energy, then I tried the Ketogenic diet and my whole view on eating changed.  I am a chef, therefore food is life.  All these diets that were low carb and low fat and counting calories was just not in my soul to truly fulfill, I think that's what my problem was.  I always felt deprived of what I loved most, FOOD!  Basically the Keto diet is high fat and low carb and sugar.  High fat? You may be gasping at such an absurd thought..how can one lose weight eating high fat?  Have no fear I have the answer! When in ketosis, your body produces ketones in your liver which are used as your energy source which in turn burns your fat. Essentially when you overload on fats, your body is working overtime to burn that fat.  When you eat foods that are high in carbs, your body makes glucose and insulin which causes a hiatus on weight loss.  This really is a guilt free diet.  I eat bacon, cheese, eggs, avocados, peanut butter, cream cheese, pork rinds (my favorite snack), and I feel like I haven’t missed a beat!  While eating all these high fatty foods, the pounds have been meting off, with very little exercise I might add, and my energy level is through the roof!!  Now all I have to say is “What baby fat?”  

​Watch for a follow up with some favorite recipes 

I recently read an article about how good hemp seeds are for you and how they’ve gotten a bad rap because of their botanical relationship to medicinal varieties of cannabis. Hemp contains a small amount of TETRAHYDROCANNABINOIDS (THC)  It has been researched extensively and science shows when it’s not smoked it can have substantial health benefits with almost no side effects.
The 7 benefits of Hemp seeds:
 
Rich in GLA-researchers have discovered that GLA supplementation is necessary for proper hormone health and can help greatly with PMS symptoms.
Arthritis and Joint Pain-researchers have concluded that hemp seed oil has anti-arthritic effects, which can help patients suffering from its symptoms.
Weight Loss-Hemp is a natural appetite suppressant and can help you feel full longer and reduce sugar cravings.  It’s recommended that adding 4 TB to your breakfast will help curb excess hunger the entire day.  This is because of all the fiber they have.
Digestive Health-High in insoluble and soluble fiber, hemp seeds provide more than enough bulk to keep your gastrointestinal system regular and feeds the probiotics in your gut to help secure a robust immune system. This means it can relieve constipation naturally.
Hair, Skin and Nails-the Oil in hemp seeds penetrates the inner layers of the skin and promotes healthy cell growth.  Since hemp seed oil is also good for skin disorders, such as psoriasis, and eczema, it’s a good ida to eat at least a couple tablespoons everyday to maximize these benefits.
Cancer-Because of its perfect fatty acid profile of omega-3 fats and GLA, hemp seed helps naturally balance inflammation levels and strengthen the immune system.
HEART HEALTH-Some of the key ingredients in building a healthy heart include fiber, plant-based protein, healthy fats and eating less sugar. Hemp seeds help in doing all of those things. 
 
I’m sure looking forward to implementing hemp seeds into my morning routine after reading about how healthy they are.  I know I could use all of these benefits!
 
 More ways to enjoy hemp seeds:

• Cut an avocado in half, sprinkle hemp seeds and pink salt - enjoy!
• Add hemp seeds to your morning smoothie and give your smooth some "chew"
• Mix hemp seeds into raw cacao+date+nut butter balls
• Sprinkle hemp seeds on top of muffins