The 3 Worst Protein Bar Ingredients (avoid these!)

Fact: most protein bars that you see in stores or online are FAKE health foods.

They promote themselves as healthy,but in reality, they are TERRIBLE for you.

These days, it’s impossible to find protein bars that are made from real food – they often include many of these 5 TOXIC ingredients that you should never eat.

Toxic Ingredient #1: Soy Protein

Not only is soy notoriously unhealthy, but the majority of it is derived from genetically modified soybeans, which studies have shown cause significant inflammation and even tumors.

Soy also contains goitrogens – which can depress thyroid function (and lead to fatigue, depression, constipation, trouble thinking clearly, and more…)

Toxic Ingredient #2: High Fructose Corn Syrup

Despite what the corn industry says, HFCS is toxic and always made from GMO corn. This harmful product contains dangerous amounts of chemicals and contaminants that can cause heavy metal poisoning in large doses.

It’s not surprising that HFCS can lead to everything from diabetes, heart attacks, cancer, obesity, metabolic syndrome, and more.

Toxic Ingredient #3: Artificial Sweeteners

Although artificial sweeteners are marketed as “low calorie,” they ruin your metabolism and can even result in MORE weight gain than simple sugar.

Artificial sweeteners can dramatically increase your risk of obesity and metabolic syndrome – so they are definitely on the “NEVER EAT” list.

These are just a few of the MANY toxic ingredients you can find – not including canola oil, corn starch, partially hydrogenated oils (trans fats)… the list is endless.

The GOOD NEWS? There ARE alternative ways to get your protein bar fix without taking a bath in toxic chemicals.

Below, an unprocessed, real-food based recipe from The Paleohacks Cookbook that’s both delicious and healthy for you.

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Chocolate Hazelnut Protein Bars (low carb, grain-free, gluten-free)

1 cup egg white protein powder (we use Jay Robb’s brand)
1/3rd cup hazelnut butter
2 T cocoa powder
½ t cinnamon
½ cup coconut oil
1/3rd cup honey 

INSTRUCTIONS

1. Place all of the dry ingredients in a bowl and mix well. 
2. Heat the honey and coconut oil in a pan on low-medium 3. until melted and warm.
4. Add to the dry ingredients and mix well.
5. Place a sheet of non-stick baking paper onto your kitchen table, and put the protein bar mixture in the center. Put another sheet of baking paper on top, and use a rolling pin to roll out the protein bar mixture to a 4x12 inch rectangle.
6. Cover with plastic wrap and place in refrigerator for 2-3 hours to harden.
7. When the protein bar has set and is hard to touch, remove from the refrigerator and cut into equal-sized portions.
8. Store the protein bars in the refrigerator.

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You don’t have to eat processed protein bars to get your fix – you can make real, unprocessed, and tasty versions of these foods easily in your own home.

Luckily, our Paleo community came together and created a fantastic cookbook that features hundreds of these “Paleo Alternative” recipes and hacks.

From delicious desserts like cake and soufflé, to bacon salad, to traditional beef skewers … The Paleohacks Paleo Cookbook has it all.

And our team is offering this cookbook to you for a huge discount for a limited time here:

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Herbed Roasted Veggie Salad

This satisfying salad is packed with meaty vegetables like Brussels sprouts, broccoli, and carrots.

TOTAL TIME: 0:35

PREP: 0:15

LEVEL: Easy

SERVES: 8

Ingredients

• 1 lb. broccoli florets
• 1 lb. carrots, cut into 1-inch wedges
• 1/2 c. olive oil
• 1 lb. Brussels sprouts, trimmed and halved
• 3 medium shallots, sliced
• 1 c. fresh cilantro, finely chopped
• 1/2 c. fresh mint, finely chopped
• 3 tbsp. fresh lemon juice

Directions

1. Preheat oven to 450 degrees F. Toss broccoli, carrots, 1/4 cup oil and 1/4 teaspoon salt; arrange in single layer on large rimmed baking sheet and roast 10 minutes. Toss Brussels sprouts, shallots, remaining, 1/4 cup oil and 1/4 teaspoon salt. Arrange in single layer on another large rimmed baking sheet; add to oven with other vegetables. Roast 20 minutes or until all vegetables are tender and golden brown, stirring once halfway through. (Vegetables can be roasted up to 1 day ahead. Cool slightly; cover and refrigerate.)
2. Meanwhile, stir together cilantro, mint, lemon juice, and 1/8 teaspoon salt.
3. Toss vegetables with herb dressing. Serve warm or at room temperature.

About 190 cals, 4 g protein, 15 g carbs, 14 g fat ( 2 g sat), 6 g fiber, 250 mg sodium.

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Beetroot and smoked mackerel frittata

Serves 1

1 ready-prepared cooked beetroot
1 smoked mackerel fillet
Olive oil, for cooking
3 eggs
1 tsp sage (dried or chopped fresh)

1 Preheat the grill to high. Dice the beetroot and break the mackerel fillet into several pieces. Heat a little olive oil in a small ovenproof frying pan or omelette pan, add the beetroot and olive oil, and cook for 2-3 minutes.

http://www.thetimes.co.uk

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Meatless Monday: Stuffed zucchini, with herbed orzo, almonds and fresh tomato sauce

Because at this time of year, we need another way to prepare zucchini

If you're looking for ways to use up summer's zucchini bounty, then look no further. Zucchini hollowed out and stuffed with seasoned pasta, this meatless dish has summer written all over it.

You can count on zucchini for summer produce. It's everywhere you turn, and that's a good thing. Make sure one of the recipes you try this season for a Meatless Monday dish is zucchini stuffed with herbed orzo, almonds and fresh tomato sauce.

The simple sauce paired with the orzo and fresh herbs is divine. It's made using another go-to summer staple: tomatoes. You can easily cook up a batch of fresh tomato sauce that seasons the orzo used to stuff the zucchini. With fresh herbs and crunchy almonds in the mix, you can't go wrong with this dish as an appetizer or a light meal.

Stuffed zucchini, with herbed orzo, almonds and fresh tomato sauce recipe

Ingredients:

• 2 medium zucchini, ends trimmed, cut in half lengthwise
• 1/2 cup dried orzo pasta
• 2 tablespoons olive oil
• 1/4 cup diced onion
• 1/2 cup cherry tomatoes, cut in half
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 2 garlic cloves, minced
• 1/4 cup toasted almonds, rough chopped
• 4 fresh mint leaves, chopped, plus extra for garnish
• Nonstick cooking spray
• Feta cheese, for garnish (optional)

Directions:

1. Use a paring knife and a small spoon to scoop out the seeds and flesh from the zucchini halves. You want to do this carefully so you have zucchini shells with about 1/4 inch of flesh remaining. If you like, keep the scooped-out zucchini flesh for another recipe.
2. Preheat the oven to 350 degrees F. Lightly spray a 9 x 9-inch baking dish with nonstick cooking spray. Set aside.
3. Prepare the orzo according to the package directions, and then drain.
4. As the orzo cooks, add the olive oil to a skillet over medium heat. When the oil is hot, add the onion, and cook for about 3 minutes or until it begins to soften. Add the tomatoes, salt and black pepper. Cook, stirring, until the tomatoes begin to release their juice and soften. Add the garlic to the mixture, and toss to combine.
5. Transfer the tomato mixture to a bowl. Toss in the orzo, almonds and mint. Mix to combine.
6. Place the zucchini shells in the baking dish. Use a spoon to fill the zucchini shells, mounding them as you go.
7. Bake for about 10 minutes or until heated through.
8. Remove from the oven, sprinkle with feta cheese if you like, and then garnish with extra mint. Serve warm.

Give this zucchini dish a try.

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Curried Tofu Salad

Makes:6 servings, 2/3 cup each
Active Time: 20 minutes
Total Time: 20 minutes

Red graps and mango chutney infuse a little sweetness into this vegetarian nod to the classic curried chicken salad.

Ingredients

• 3 tablespoons low-fat plain yogurt
• 2 tablespoons reduced-fat mayonnaise
• 2 tablespoons prepared mango chutney
• 2 teaspoons hot curry powder, preferably Madras
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 1 14-ounce package extra-firm water-packed tofu, drained, rinsed and finely crumbled (see Ingredient note)
• 2 stalks celery, diced
• 1 cup red grapes, sliced in half
• 1/2 cup sliced scallions
• 1/4 cup chopped walnuts

Preparation

1. Whisk yogurt, mayonnaise, chutney, curry powder, salt and pepper in a large bowl. Stir in tofu, celery, grapes, scallions and walnuts.

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Ingredient Note: We prefer water-packed tofu from the refrigerated section of the supermarket. Crumbling it into uneven pieces creates more surface area, improving the texture and avoiding the blocky look that turns many people away.

Nutrition Facts

• Servings Per Recipe 6
• Amount Per serving
• Calories 128
• % Daily values *
• 11%Total Fat 7g
  • 5%Saturated Fat 1g
  • Trans Fat 0g
  • Monounsaturated Fat 1g
• 0%Cholesterol 0mg
• 8%Potassium 268mg
• 11%Sodium 254mg
• 4%Total Carbohydrate 13g
  • 8%Dietary Fiber 2g
  • Sugars 9g
• 14%Protein 7g

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrients	Calories	2,000	2,500
Total Fat	Less than	65g	80g
Sat Fat	Less than	20g	25g
Cholesterol	Less than	300mg	300mg
Sodium	Less than	2400mg	2400mg
Total Carbohydrate	Equals	300g	375g
Dietary Fiber	Equals	25g	30g

Recipe by EatingWell.com

© Meredith Corporation. All rights reserved. Used with permission.

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Healthy Breakfast: Baked Avocado Recipe

If you’re looking for a healthy breakfast, you’ll want to bypass much of the traditional fare in the US. Cereal, bagels, pancakes, waffles, muffins, and doughnuts all have one thing in common…

They’re refined carbohydrates that will quickly break down to sugar, increase your insulin levels, and cause insulin resistance, which is the number one underlying factor of nearly every chronic disease and condition known to man, including weight gain.

Highly processed carbohydrates stimulate brain regions involved in reward and cravings, promoting excess hunger, which means when you eat toast or cereal for breakfast you might be priming your body to overeat junk food for the rest of the day.

If you’re going to eat breakfast, you need to give your body the proper fuel, which means healthy fats, fiber, a moderate amount of protein, vitamins, and minerals – all of which you’ll find in the irresistible recipe that follows…

Did You Know?

• This baked avocado and egg recipe contains healthy fats, fiber, vitamins, and minerals to satisfy hunger and boost your energy throughout the day
• Cereal, bagels, pancakes, waffles, muffins, and other traditional US breakfast fare should be avoided, as they will increase your insulin levels and cause insulin resistance (while leaving you famished for the rest of the day)
• Avocados are rich in monounsaturated fat that is easily burned for energy; they also provide close to 20 essential health-boosting nutrients, including potassium, vitamin E, B-vitamins, and folic acid
• For those of you who choose to skip breakfast (which offers health benefits supported by emerging research), you can eat this tasty and healthy recipe any time of day

Try This Spicy Avocado Egg Recipe

Free-range, pastured organic eggs are one of the best foods you can eat. Combine them with another superfood, avocado, plus healthy spices and salsa, and you’re on to something. This recipe, from Mountain Rose Blog,1 is described as a breakfast food, but you can eat it any time of day. If you don’t like spicy foods, you can adjust the seasoning accordingly.

Rise & Shine Baked Avocado

Ingredients

• 1 organic Hass avocado, cut in half with seed removed
• 2 organic pastured farm eggs
• ½ tsp. organic Mexican Seasoning or equal parts organic cumin powder, garlic powder, oregano, and chili powder
• ¼ cup shredded organic cheddar cheese
• Organic salsa
• Fine sea salt and organic cracked black pepper to taste

Directions:

Pre-heat your oven to 425 degrees. Place the avocado halves into a baking dish and stabilize them with a little foil if needed. Crack one egg into each empty pit of your avocado halves. You can scoop a bit of avocado out if you need more room for the egg.

Season with a bit of salt and pepper. Sprinkle ¼ tsp. of Mexican Seasoning on each egg filled avocado. Top each half with shredded cheese and pop into the oven for 10 to 15 minutes. Remove from the oven, top with salsa, and enjoy!

 

What Makes This Recipe Good for You?

It’s comprised of whole foods that will give your body a boost of energy while offering multiple synergistic benefits, courtesy of its phenomenal ingredients:

Avocado

Avocados are rich in monounsaturated fat that is easily burned for energy. They also provide close to 20 essential health-boosting nutrients, including potassium, vitamin E, B-vitamins, and folic acid.

Research has found that avocados can help optimize cholesterol levels within as little as one week, and contain compounds that appear to inhibit and destroy oral cancer cells, as well as, compounds that protect against liver damage.

Free-Range Organic Eggs

Eggs are a phenomenal source of protein, fat, and other nutrients, including choline and the antioxidants lutein and zeaxanthin. The best way to consume eggs, provided they come from a high-quality source, is to not cook them at all, which is why my advanced nutrition plan recommends eating your eggs raw.

In the beginner plan, however, eggs are still included and you can prepare them anyway you like them. While less "well-done" eggs are still preferable (such as poached, soft-boiled, or over easy with very runny yolks), a hard-boiled egg makes a fine snack or source of protein for your meal.

If you follow the recipe above, your eggs will come out close to hard-boiled. For less well-done eggs, simply shorten the cooking time. It’s very important to choose free-range or "pastured" organic eggs, as they are far superior when it comes to nutrient content. Eggs from hens raised on pasture contain more vitamin A, omega-3 fats, vitamin E, and beta carotene than commercial eggs.

Conventionally raised eggs are also far more likely to be contaminated with disease-causing bacteria such as salmonella. The key to finding truly free-range, pastured eggs is to buy your eggs locally. This is typically even preferable to organic eggs from the grocery store.

Cumin, Oregano, and Chili Powder

These spices are rich in antioxidants and other phytochemicals that may fight diseases like cancer, reduce inflammation, and even slow down the aging process. For instance, oregano has anti-inflammatory, anti-microbial, and anti-fungal effects, and may kill MRSA, listeria, and other pathogens.

Cumin, meanwhile, has properties that may enhance your memory and reduce stress, while chili powder contains capsaicin, an anti-inflammatory compound linked to pain relief, weight loss, and the suppression of cancer cells.

Salsa

Salsa is a wonderful condiment to add to your meals, full of antioxidant-rich tomatoes, onions, peppers, and spices. It’s low in calories but heavy in vitamins and flavor, so you can use it generously in your diet.

Why You Might Want to Skip Breakfast

As mentioned, this recipe is ideal for morning, noon or night, and you might actually want to try it later in the day, as opposed to at breakfast time. Emerging research suggests that omitting breakfast, as part of an intermittent eating schedule, can actually have a number of phenomenal health benefits. These range from improving insulin sensitivity to shifting your body into burning more fat instead of sugar for fuel. The interesting aspect about eating first thing in the morning is that it coincides with your circadian cortisol peak, that is, the time of day when your cortisol (a stress hormone) levels rise and reach their peak.

The circadian cortisol peak impacts your insulin secretion, such that when you eat during this time it leads to a rapid and large insulin release and a corresponding rapid drop in blood sugar levels, more so than when you eat at other times of the day.

If you're healthy, your blood sugar levels won't drop to a dangerously low level (such as can occur with hypoglycemia) but they can drop low enough to make you feel hungry. So, although skipping breakfast goes against the conventional idea that you should not skip meals, omitting breakfast could actually make it easier for you to control food cravings and hunger throughout the day.

That said, there are also many other reasons to consider skipping breakfast, including its beneficial affect on your levels of human growth hormone (HGH). Personally, I revised my personal eating schedule to eliminate breakfast and restrict the time I eat to a period of about six to seven hours—typically from noon to 6 or 7 pm. I typically exercise in the morning, and most of the time I am fasting, as exercising while in a fasted state has been shown to produce many beneficial changes.

In the first few months of adopting this approach, I lost two inches from my waist size and gained three pounds, which means I lost body fat and gained muscle mass. The most amazing benefit that intermittent fasting produced is that it shifted me to fat-burning mode, which was one of the most amazing and radical health transformations I have ever experienced. Once you are truly shifted to primarily fat-burning mode your hunger dramatically decreases and your desire for unhealthy processed junk foods virtually disappears. You then don't have to have much discipline or will power to follow a healthy eating plan, as your hunger for unhealthy carbs is just not there.

However, it is important to remember that skipping breakfast is a process, not an action. You don't simply stop eating breakfast one day and reap all the benefits. It is a major commitment that may come with some discomfort, and it typically takes several weeks to successfully transition from being a primary carb burner to using fat as your primary fuel. Ultimately, it’s up to you if you want to eat breakfast or not, but if you do choose to eat it, remember that it should include fiber and healthy fats, making the avocado and egg recipe above an ideal option.

           http://recipes.mercola.com

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Easy Sesame Salmon

If you can, start marinating the salmon in the morning and let it sit in the fridge all day. By the time dinner comes, it’ll be packed with flavor.

If you’re vegan or vegetarian, you can make this exact same recipe with cubes of extra-firm tofu. Simply drain it for a few hours to get the moisture out, then let it marinate for the day in the fridge.

7 Ingredients

• 1 large clove garlic, minced
• 2 tablespoons low-sodium soy sauce or tamari
• 2 tablespoon rice vinegar
• 1 teaspoon minced or pureed ginger root
• Pinch dried chili flakes
• 2-3 skinless wild salmon fillets
• 2-3 tablespoons white sesame seeds

• 1110
• Protein105 g
• Carbs4 g
• Fiber2 g
• Sugars0 g
• Sodium870 mg
• Fat72 g
• Saturated16 g

POWERED BY 

Directions

1. In a zip-top bag, combine garlic, soy sauce, rice vinegar, ginger, and chili flakes. Place salmon fillets in the bag and let them marinate in the fridge for at least an hour. 
2. Preheat oven to 375 degrees. 
3. Pour sesame seeds onto a plate and shake the plate slightly so that they scatter into a single layer. Lay salmon fillets face-down in sesame seeds to coat the top. 
4. Place crusted salmon on a baking sheet lined with parchment paper. Bake for 15 to 20 minutes, depending on fillet thickness. If you like, switch the oven to broil for the final minute of cooking to lightly toast sesame seeds.

http://greatist.com

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Avocado and Chicken Caprese Salad (20 Minute Meal)

Ingredients

• Romaine lettuce
• Cherry tomatoes, halved
• Avocado, chopped
• Fresh mozzarella, chopped
• cooked chicken breasts, chopped (I used garlic salt & pepper-seasoned, sauteed chicken breasts)
• Fresh basil, torn
• balsamic reduction (see below for recipe)

    Directions

1. Top plates of lettuce with tomatoes, avocado, fresh mozzarella cheese, chicken, and basil. Drizzle balsamic reduction on top then serve.

Enjoy this salad, and the rest of your holiday weekend!

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Roasted Salmon, Green Beans, and Tomatoes

This summery salmon dish, inspired by simple Mediterranean flavors, tastes divine and is good for you, too!

INGREDIENTS

• 6 clove garlic
• 1 lb. green beans
• 1 pt. grape tomatoes
• ½ c. pitted kalamata olives
• 3 anchovy fillets
• 2 tbsp. olive oil
• kosher salt
• Pepper
• 1 skinless salmon fillet

       DIRECTIONS

1. Heat oven to 425 degrees F. On a large rimmed baking sheet, toss together the garlic, beans, tomatoes, olives, and anchovies (if using) with 1 tablespoon oil and 1/4 teaspoon pepper. Roast until the vegetables are tender and beginning to brown, 12 to 15 minutes.
2. Meanwhile, heat the remaining tablespoon oil in a large skillet over medium heat. Season the salmon with 1/4 teaspoon each salt and pepper and cook until golden brown and opaque throughout, 4 to 5 minutes per side. Serve with the vegetables.

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