Category: Dieting

Some of the goals people make are unrealistic. We do not fully understand how diets work and have things twisted. When we look at others for inspiration, the things they do might not work for you. The reality is when we shift our focus on to someone else; it is valuable time wasted. A model might be a double 0, while you are a 6 in jeans. Just because you are different size doesn’t mean you’re unhealthy. We have to be realistic when we think about things. We can admire someone for who they are and want to be like them, but still, make tweaks in your life to become satisfied. Yo-yo dieting, also known as weight cycling is the pattern of losing weight, regaining weight and then dieting again. Dieting is bad for your mental and physical health. Dieting makes food the center of your life.

Unhealthy diets contribute to almost 678,000 deaths a year, which results in poor nutrition, and obesity-related diseases, such as heart diseases, cancer, and type 2 diabetes, skyrocket. The American diet is high in calories, saturated fat, sodium, and added sugars. We don’t consume enough healthy foods such as vegetables, fruits, whole grains, calcium, and fiber. When your body fluctuates, so much, so often, you’re more susceptible to eating more than you would, before dieting. Dieting can also be dangerous because those can experience, loss of muscular strength and endurance, decreased oxygen utilization, thinning hair, loss of coordination, dehydration and electrolyte imbalances, fainting, weakness, and slowed heart rates. Dieting can also affect your mind because when you restrict calories, you limit your energy, which can restrict brain power. Medical studies were conducted and have shown that people on diets have a slower reaction time, and a lack of ability to concentrate that people who aren’t on diets.

Diets don’t work, and they affect both your physical and mental health. When weight fluctuation occurs, it brings a host of related side effects that can harm your health. With no surprise, it has been linked to, increased risk of heart diseases, diabetes, and high blood pressure. The effect is quite alarming because it has a significant impact on us. We were not born with a calculator to count our calories, but we had a sense of control. We would eat when we were hungry, and we would know when to stop when we felt full. You didn’t know if a piece of fruit was good, bad, or a treat until someone informed you if it was or not. Living in a dieting cycle is like living in a charismatic cult. The leader of the cult usually promises you salvation, so you follow his or her order. You surrender your instincts to follow the leader, and soon enough, you become brainwashed.

While on a diet, you’re always thinking about food. What will you eat for lunch? What will you bring to school or work? What will you bring to a friend’s house? Can you go out to dinner without going over your carb limit? You shouldn’t have to feel restricted to food because it becomes obsessive. You need to focus on the crucial things and not the constant idea of cooking. It is no wonder why food becomes harder to handle. Especially if we see progress and we think if one piece of cake will mess up your whole diet. You are overthinking the situation. If you don’t eat what you want, you most likely to crave it more and more until one day you eat your whole pantry because you starved yourself for so long. Food should not be the best or the worst thing, indeed not the most important thing.

Among one of the episodes of the American documented television series ‘Explained’ is ‘Why Diets Fail’. The episode, which is dated 2018 is narrated by Maria Bello. The main idea of the film is body weight loss, which is believed to be related to dieting.

For a long time, beauty standards have been set to make people believe that those who have a perfect body are the ‘thin’. The introduction of the film, with no doubt, makes mention of this. It goes on to explain the situation in the USA where there has even been a $66 billion dieting industry, of best-selling books, frozen meals, membership programs, powders and pills, all claiming to hold the secret to weight loss. The belief many people have had for years that by cutting carbs those who diet would eat more calories and still lose more weight is opposed in this film as it explains that studies have found that not to be the case. The film then goes ahead to make mention of a research study that was conducted to look at low-fat versus low-carb diets which shockingly proved that the type of diet doesn’t matter and that diets don’t work for most people because they are simply unable to stick to them. In addition, the film mentions many other cases related to dieting. Such are the ‘Biggest Loser’ show, the ‘Metrecal’ protein shake among others. In conclusion, it states that diets fail because people are seen to “solely focus on the weight loss component yet human physiology is set up to make sure we maintain our weight”.

In my view, the episode was very interesting and informative to watch. The fact that dieting has been a controversial topic for a while made it more intriguing to find out why in fact they don’t work for some people. The information provided by the researchers and the creators of the film is sufficient as it made me understand the whole thing about diets and dieting.

I definitely liked the film as it helped me gain more information about dieting. It is with no doubt that many people have ever, at one point or another in their lives tried to or taken part in a diet, myself included. This is supported by the statistics presented in the film from a research that proved women took part in different diets around seven times in their lifetime.

I was satisfied with all the information presented and the creators undoubtedly fulfilled their goal of creating the film and even outdid themselves with the explanations and research statistics.

When it comes to what I did not like about the film, I have to be honest and say that I enjoyed every part of it and it is for that reason that I would recommend this film to everyone interested in this topic, either for your general knowledge or for your current diet to be successful.

Weight gain has, undoubtedly, been a problem in America. The widespread access to fast-food restaurants, buffets, and the lack of exercise has prevented many people from keeping a healthy lifestyle. Every year, one of the most popular New Year’s resolutions is to lose weight. Unfortunately, many people report having failed to reach this goal. About twenty-five percent of those who set resolutions lose their motivation to lose weight or achieve other goals (Ord, 2015). Losing weight is important not only for physical health but also for overall well-being. Weight gain can lead to a weak immune system and obesity, which is a serious issue in America (Deivert, 2013). Obesity is associated with chronic diseases and detrimental health conditions (Jakicic, 2001). Aside from the physical benefits that losing weight can bring, there have also been other hidden advantages. Losing weight is usually correlated with greater confidence, mood, and sleep which are all part of a healthy lifestyle (Frey, 2019). Two motivation theories that can help with achieving a healthy weight are the set point theory and the goal-setting theory.

Dieting is one of the main ways people try to lose weight. The most popular form of dieting is food restriction. There are numerous studies and commentaries that states that dieting does not work. Through a biological viewpoint, the set point theory explains why dieting is not an effective way of losing weight. According to Reeve (2017), the set point theory states that everyone has a “biologically determined bodyweight that is set by genetics” (Reeve, 2017, p.84). Hunger arises and falls due to fat cell size. When someone is on a diet, their fat cells grow smaller, and their body has a need to return to their set point. Many people quit their diets because they feel hungry. The glucostatic and lipostatic hypotheses shows why this happens. The glucostatic hypothesis states when there is an increase in blood glucose, it causes an increased feeling of satiety or satisfaction. A drop in blood glucose will cause feelings of hunger. Low-calorie diets are one of the most popular kinds of diets. This kind of diet refers to eating low-calorie foods. While this diet may be a quick fix to drop a couple of pounds, people fail to realize that there are long term consequences of restricting caloric intake. Low-calorie intake can negatively affect the set point which the body will struggle to return to. Through a series of studies, Chaput and Tremblay (2009) found that low glucose concentrations are correlated with weight regain. To lose weight, it is best to focus on the types of food eaten rather than limiting caloric intake. Foods such as cake, chips, and fast foods can leave a person wanting more. This is because they lack high protein and fiber. Reeve (2017) proposes that food high in protein and fiber (potatoes, fish) can produce greater feelings of satiety, even when the calories are the same. Lipostatic hypothesis is the central idea of the set point theory. The lipostatic hypothesis states that when stored fat levels are below the homeostatic level (set point), the hunger hormone, ghrelin, will activate (Reeve, 2017). Ghrelin is a hormone that produces a feeling of hunger. A study by Ross (2017) has shown that without monitoring and self-weighing after a weight loss program, ghrelin continued to grow, which caused people to regain weight. Eating less activates the body to produce higher levels of ghrelin which causes dieters to eat and return to their set point. Another important hormone in hunger is leptin. Leptin produces feelings of satiety. As we eat, ghrelin decreases and leptin increases to tell us that we are full. Since leptin produces feelings of satiety, the easiest solution is to create leptin drugs to help with weight loss. However, obese patients can be very resistant to leptin drugs (Klok, 2006). Foods high in fiber and protein along with the introduction of fruits and vegetables into one’s daily eating habits can produce higher feelings of satiety (‘Understanding Satiety’, 2018). Therefore, a balanced meal can decrease the likelihood of eating unhealthy foods that can increase ghrelin quickly and ultimately lead to weight gain.

To understand the ways of losing weight, one thing to be discussed is how we are gaining weight in the first place. The two main behaviors that affect our body weight are eating and physical activity. The consequence of decreasing one’s physical activity and increasing one’s eating is largely due to our environment (French, 2001). There are multiple reasons why we gain weight in certain environments. We tend to eat more when there is a variety of foods and when we’re around our friends (Reeve, 2017). Going out with friends to restaurants or eating at buffets can all lead to overeating. Although it might seem easier to control when and what we eat in these situations, we tend to underestimate our physiological behavior. When we restrain for too long, our cognitive controls begin to fall, thus leading us to engage in behaviors such as binge eating, especially under stress or depression. Though people use different strategies to lose weight such as dieting or fasting, the best way to lose weight is by decreasing our use of self-regulating eating styles, being aware of our environmental influences and increasing our physical activity. Rather than trying to control set meal times, it would be better to eat when hungry, such as when the stomach is sixty to ninety percent empty (Reeve, 2017). Our environment has a huge impact on our eating behaviors. While out at a restaurant, people can order healthier alternatives. In terms of visiting buffets or dining halls, picking up a smaller plate and eating slower can reduce the likelihood of overeating (Wansink, 2012). Increasing our physical activity through exercise is also an effective way to lose weight (Foright, 2018). Through a continuous routine, weight loss can be achieved and maintained.

The set point theory has as many benefits as drawbacks. The good thing about the set point is that it is rather ‘loose’ (Muller, 2010). As someone loses or gains weight on a regular basis, the set point can adjust itself to the different changes happening in the body. For example, as someone gains weight, the set point increases and when someone loses weight, the set point decreases. One of the biggest disadvantages of the set point theory is that it can be hard to ignore environmental influences, which makes it difficult to change the set point (Reeve, 2017). For example, when friends are eating pizza, chips, and soda, it can be difficult to ignore those temptations and easier to engage in the social group’s behavior. The set point theory is a great way of explaining the biological reason why dieting doesn’t work and what we can do to overcome the adversities that are associated with losing weight. Through the use of non-self-regulatory eating styles, awareness, and physical activity, weight loss will be easier to achieve.

It is not surprising that eating healthy and exercising is the best way to lose weight. Even though these habits are achievable, some people still find great difficulty in finding the motivation to eat healthily or go to the gym. With many temptations around or simply coming up with excuses to avoid exercising, people have a higher chance of giving up on their goals. The goal-setting theory states that setting a goal can lead to an improved performance of a task (Reeve, 2017). The goal-setting theory can help explain ways people can overcome their struggle of achieving their goals. To lose weight, people need to set goals that are difficult (but achievable), specific, congruent and incorporate feedback. Implementation intentions are also an important step in setting a goal, as it helps people get started, stay on track, and resume after encountering distractions (Reeve, 2017). With these steps, the goal to lose weight will be easier to attain. It is important to choose and difficult yet achievable and specific goal. Difficult goals energize behavior, leading to an increase in performance (Reeve, 2017). Setting a low goal creates low satisfaction and high goals creates high satisfaction, whereas, setting a hard goal will. Goals that require more effort will bring increased confidence and can motivate people to produce higher goals, once a specific and difficult goal is achieved. Starting off with a broad goal of losing weight can lead to a more specific goal of losing twenty pounds a month. The important thing about goal specificity is that it reduces ambiguity and variability (Klein, 1990). Since exercising and eating healthy is the best way to lose weight, a common question is how much exercise is necessary to do so. According to MedlinePlus, “at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity each week” (MedlinePlus, p.2). To put these guidelines into a goal, someone could exercise at the gym three days a week for two hours. Within those two hours, that person could focus on running, cycling, and weight training. One hour could be dedicated to cycling, and thirty minutes each to running and weight training. These kinds of workouts can help achieve aerobic activity and muscle strength. Two additional steps of goal-setting are goal congruence and feedback. Goal congruence is about setting goals that feel true and authentic to one’s self (Reeve, 2017). Knowing the importance of how physical health can lead to an overall positive well-being can energize and direct people to pursue that goal. If people are losing weight due to societal pressures, intrinsic motivation may decrease, which can lead them to goal disengagement. However, internalizing the belief that being physically healthy can improve lives can lead to a greater motivation simply because it is something that people want to do and fits their personal values. The next step in goal-setting is incorporating feedback. Feedback is important in knowing goal progress and how well or how poor one is doing in his or her task. Without feedback, goals are unmotivating and feel unimportant (Reeve, 2017). For example, it would be difficult to see their progress or know if they achieved their goal without a weight scale. To accomplish this section of losing weight, recording weight loss every week would be a great way of monitoring their progress. Seeing the weight go down every week can inform them that they are on the right track or need to work harder. If feedback shows that they are not progressing where they should be, then it can motivate the person to come up with new strategies to reach their goal at a greater pace (Reeve, 2017). Goal-setting is a great way in planning how to achieve a goal, but finding the motivation to persist in that goal can be onerous. An excellent method of continuing a goal is to propose implementation intentions. Implementation intentions are “specifying the behavior one will perform in the service of the goal and the situational context in which one will enact it” (Sheeran, 2005, p.87). For instance, people can tell themselves “If I am in the cafeteria, then I will pick up a bowl of fruits”. Implementation intentions are the best strategy to use to get started on a goal, staying on track, and resuming after distractions occur (Reeve, 2017). To get started on the goal to lose weight, people could say, ‘If it is 6 a.m. on Monday, then I will go for a run’. Staying on track allows the person to avoid temptations and distractions (Reeve, 2017). For example, someone could say ‘If I see a cake in the store, then I will walk away’. If distractions do occur, implementation intentions are a great way of resuming: ‘If I have to work on my paper during my scheduled gym time, then I will go to the gym tomorrow morning’. Implementation intentions can positively affect completion rates of any kind of goal when knowing how to start, persist, and resume.

Just like the set point theory, the goal-setting theory has its pros and cons. Once a goal is accomplished, personal achievement and great satisfaction come into play. This feeling can help motivate someone to achieve higher goals and improve their overall performance and wellbeing. One of the cons of the goal-setting theory is goal conflict. Goal conflict occurs when one person has multiple goals in which they are inconsistent with each other (Slocum, 2002). This may be part of the reason why dieting fails or why losing weight is so difficult to achieve. People may have a goal of losing 20 pounds in a month but also have a goal of going to a Sunday family barbeque each week to spend more time with their family. As previously discussed, environmental influences such as the availability and variety of food can negatively affect reaching their goal. Having multiple goals can be overwhelming and can possibly lead to goal disengagement. All these strategies relate to the goal-setting theory. Setting a difficult, specific, self-concordant goal increases effort, intrinsic motivation, and reduces ambiguity and variability in performance. Implementation intention ties can lead into goal specificity because it sets a plan in case there are aversive situations that can lead to undesirable behavior that can harm the goal process. It can also help in starting a goal and staying on track, even after an interruption. We need feedback to tell us how we are doing in achieving our goal. Positive feedback can lead to feelings of satisfaction, which can encourage people to continue their goal or even surpass their primary goal.

In conclusion, the set point and the goal-setting theories explain why dieting is not the best way and show a better and easier way of achieving weight loss. People can accomplish weight loss when they set a goal that is specific, concordant, difficult. With the incorporation of feedback and implementation intentions, people can evaluate themselves and any situations. Knowing how the body works, people can have a greater idea of how dieting works and adopt a healthier way of accomplishing their weight goal. Using the set point and goal-setting theories, setting a weight goal and sticking with it can overall bring many benefits such as greater physical and mental health and therefore can bring an overall positive well-being.

Importance of nutrition

Proper nutrition is a very important aspect of one’s lifestyle (Barzegari, A., Ebrahimi, M., Azizi, M. & Ranjbar, K., 2011). The focus of nutrition is to obtain the suitable and necessary nutrition to lead a healthy life, physically and mentally. Therefore the knowledge and attitudes of people should be considered. This will eventually lead to more people being food-conscious and making healthier choices.

A group in society that is more likely to make a positive change is students, therefore nutritional education can be used to enhance their knowledge which will be helpful for the community. (Barzegari et al.) Alternatively, most students are not familiar with the healthy foods their bodies need in different conditions. (Barzegari et al.)

Food Choices

University students are confronted with a new environment when it comes to meal preparation, planning, and eating as they change over to their university life. A number of factors play a role in their decision-making, nevertheless, the students who do have the necessary knowledge on nutrition do not always make healthy food choices. (Abraham et al.)

Stockton and Baker (2013; 2017) found that university students’ main concern was the additives in the food, and not the number of calories. It was also found that male university students consumed more fast food than female university students.

Various poor eating habits have been noted among university groups in many recent studies. (Abraham, S., Noriega, B.R., & Shin, J.Y., 2018)

An experiment was conducted on vending machine sales on a university campus. It showed that many students tended to select food according to convenience, taste, time, and price rather than nutritional values. (Abraham et al.)

Influence of nutrition education on food consumption

To improve the eating habits and nutritional status of students, it is important to include compulsory forms of formal and informal education at universities. (Rodrigues et al., 2004; Schneider, 2000). In addition to education, Sichert Heller et al. (2011) stress the importance of ensuring the availability and accessibility of healthy food nearby.

Some studies confirm the theory that students’ nutrition knowledge and behavior can improve with education (Lytle et al., 1996; Jaycox, Baranowski, Nader, Dworkin, & Vanderpool, 1983; Powers, Struempler, Guarino, & Parmer, 2005; Reynolds, Winton, Shewchuk, & Hickey, 1999; Shariff et al., 2008). Worsley (2002) found that nutrition education is needed, but warned that this only, cannot cause a person’s nutrition behavior to change.

Students are introduced to nutrition education early in their childhood. Information on nutrition and eating habits is passed on to children by their parents through verbal and non-verbal messages. Even though education and nutrition knowledge does not always have a direct influence on a person’s nutrition behavior, they can affect their attitudes, intentions, and some other psychic and social factors that indirectly influence their behavior (Conner & Armitage, 2002).

Attitudes are socially acquired, therefore people form and change them based on their own life experiences, knowledge, and norms presented by the environment. (Radovan, 2001).

Ajzen (1991) defined attitudes as, ‘An important determinant of a person’s intentions and knowledge while assuming that stability of behavior depends on the stability of attitudes.’ Based on information and knowledge on healthy eating habits, students form attitudes and intentions in reference to nutrition, which also influences their behavior.

Nutrition education intended for students has to include activities and methods to encourage and strengthen self-efficiency associated with healthy eating habits. Education gains in worth when factors limiting healthy eating are removed and students have sufficient access to healthy food. (Gracey, Stanley, Burke, Corti, & Beilin, 1996).

Restraining factors of healthy nutrition defined by Tivadar and Kamin (2005) are divided into nine groups:

1. A lack of time and overworking;
2. The domination of slimness;
3. Beliefs about one’s body;
4. The high cost of healthy food;
5. Lack of health recommendations and bad examples of the health authorities;
6. Prevalence of risk in modern society;
7. Lack of self-discipline;
8. Enjoying the taste of unhealthy food;
9. The need to be “cool”.

Preference for eating fast foods

Students are not bothered with food preparation and therefore they prefer to go out for their meals. They normally go to fast-food restaurants, mainly when there is no one to cook for them (studying away from home) and when they want to socialize. (Untaru, E.N. & Ispas, A.)

Even though students have the necessary knowledge about the nutritional value of food and its effects on their bodies, they do not act accordingly. Fast-food restaurants are popular because they serve food quite fast, are cheap, and easily substitute homemade meals. People who are normally very busy, either working or studying, find fast foods beneficial, although most know fast foods are high in fats, salt, sugar, and calories. Students do admit that it is difficult for them to change their food habits. (Untaru, E.N. & Ispas, A.)

The price is considered as the most important factor in determining a student’s loyalty, followed by contact employees. The environment and the quality of food are not so important. (Voon, B.H., 2012) Qin and Prybutok (2008) studied the role of price when talking about fast-food consumers and they saw that price did not play such an important role because fast-food products are cheaper compared to other restaurants’ products. However, price plays a key role in attracting students, as they have a lower income.

Students’ perspective on fast-food restaurants

The students characterize a fast-food restaurant as a friendly place, adapted to their feeding and socializing needs. In addition,” the dynamic atmosphere” is determined by lots of students who are there and whose behavior is the same. (Untaru, E.N. & Ispas, A.) As fast foods are adapted to the meticulous needs of students, they are normally thought of as being youthful, welcoming places, where a person can feel good.

Another part mentioned by students is that fast-food restaurants are more crowded than other restaurants because they are usually situated in the center, where there are a large number of customers. Added observations are that fast food represents the modern world, characterized by the lack of time. Lastly, students believe that fast-food restaurant replaces their mothers’ when they cannot arrive home in time for meals, or during their daily breaks. (Untaru, E.N. & Ispas, A.)

Bibliography

1. Abraham, S., Noriega, B.R., & Shin, J.Y. (2018). College students eating habits and knowledge of nutritional requirements. Journal of Nutrition and Human Health 2(1): 13-17.
2. Ajzen, I. (1991). The theory of planned behavior. Organizational Behavior and Human Decision Processes, 50: 179-211.
3. Anliker, J. A., Laus, M. J., Samonds, K. W., & Beal, V. A. (1990). Parental messages and the nutrition awareness of preschool children. Journal of Nutrition Education, 22(1): 24-29.
4. Barzegari, A., Ebrahimi, M., Azizi, M., & Ranjbar, K. (2011). A study of nutrition knowledge, attitudes and food habits of college students. World Applied Sciences Journal, 15(7): 1012-17.
5. Brown, O., O’Connor, L., Savaiano, D. (2017). Mobile MyPlate: A pilot study using text messaging to provide nutrition education and promote better dietary choices in college students. J Am Coll Health, 62: 320-27.
6. Jaycox, S., Baranowski, T., Nader, P., Dworkin, R., & Vanderpool, N. (1983). Theory-based health education activities for third to sixth-grade children. Journal of School Health, 53(10): 584-588.
7. Powers, A., Struempler, B., Guarino, A., & Parmer, S. (2005). Effect of a nutrition education program on the dietary behavior and nutrition knowledge of second-grade and third-grade students. Journal of School Health, 75(4): 129-133.
8. Qin, H., Prybutok, V.R. (2008) Determinants of customer-perceived service quality in fast-food restaurants and their relationship to customer satisfaction and behavioral intentions. The Quality Management Journal, 15(2): 35-50.
9. Radovan, M. (2001). What determines our behavior. Horizons of Psychology, 10(2): 101-112.
10. Rodrigues, G., Moreno, L., Blay, M., Blay, V., Garagorri, J., Sarria, A., & Bueno, M. (2004). Body composition in adolescents:Measurements and metabolic aspects. International Journal of Obesity Related Metabolic Disorders, 28(3): S54-S58.
11. Salminen, M., Vahlberg, T., Ojanlatva, A., & Kivela, S. (2005). Effects of a controlled family-based health education/counseling intervention. American Journal of Health Behavior, 29(5): 395-406.
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Nowadays, supermarkets and grocery stores are filled with numerous packed cookies. You just need to open the packet and eat it. But, you know that they are quite unhealthy as artificial food colors, preservatives, and flavors are put in them. So, why not try homemade cookies? Homemade cookies are healthier than packed cookies as you can control the ingredients that are put into them. For instance: you can use Stevia-based sweetener as a substitute for sugar and, can use ground almond flour instead of shop-bought GI flour. Let’s prepare healthy and scrumptious Paleo Sugar Cookies with a simple recipe:

How to Prepare Paleo Sugar Cookies!

The gluten-free chocolate chip cookie wins almost every child’s heart. It’s scrumptious, easy to prepare, and contains chocolate. Moreover, you must have a massive cookie-cutter collection. Nowadays, there is a wide range of cookie cutters available in the market. However, people used to use copper cutters during the nineteen century. On every vacation, whether it’s weekends in winter or a charismas Eve people didn’t forget to bake Paleo Sugar Cookies. They used to prepare dozens and dozens of cookies and used to send their friends and relatives as a gift. So, it can give you an idea about how vital they were in our parent’s generation.

You may find thousands of different recipes on the internet like cookies recipe, Blueberry Dessert Recipes, Italian Food recipes, and many more. However, the mom’s recipes are always the best! As it gives us our home feeling wherever we live and whoever we live together.

The best mom’s recipe for Paleo grain-free Sugar Cookies:

Now you have a question in your mind that is it really possible to bake grain-free Cookies at home? Yes, of course, they are as simple to make as the gain cookies are.

Primary Ingredients

Almond Flour:

You may use Almond Flour instead of using all-purpose flour for making grain-free cookies. You will be astonished by knowing that almond flour bakes up just like wheat flour, especially in recipes like brownies or cookies. Moreover, even after baking the taste of cookies are just like almonds. It doesn’t seem a bad taste huh? The almond flour cookies don’t give the soft mouthfeel it comes with grain-based flour cookies. They are quite easy to cut in different shapes so you are going to love them. The only thing missing in the almond flour-based cookies is sandy crumb which is usually found in good cut-out cookies.

Tapioca Starch:

Combine the same quantity of tapioca starch with finely ground almond flour for ending up with your cookie dough. Tapioca starch adds a buttery taste to your cookies, so you do not need to add a drop of butter to your gain-free cookies.

The Sugar:

Flour and Starch cannot go well without sugar as they are tasteless without sweetness. Generally, you may find two types of sugar in the market such as; dry sugar and liquid sugar. Dry sugar works best with cookies.

Additional Ingredients:

• Butter or Coconut Oil: As almond flour contains high fat, we only need a quarter cup of coconut oil or butter.
• Eggs: An egg doesn’t only help to mix all the ingredients together, but also gives flavor and subtle richness to your cookies.
• Vanilla Extract: it includes vanilla flavor in your cookies. It goes very well with the almond flavor.
• Water: Despite gluten, you can add a little room-temperature water to bind all the ingredients into the dough finely.

Baking Powder

Too much and too little baking powder in your dough may spoil your all game. So, add enough baking soda so that the cookies can puff and bake properly. The hardness or softness of the cookies completely depends on the amount of baking soda that you add to your dough.

Salt

A pinch of salt helps to increase the flavor of your cookies.

Ingredients Quantity for making Dough:

• Finely ground almond flour:1 cup (4 ounces; 113 grams)
• Salt: 1/2 teaspoon
• Tapioca starch: 1 cup (4 ounces; 113 grams)
• Baking powder: 1/2 teaspoon (either homemade or grain-free)
• Coconut oil, solid, or unsalted butter: 1/4 cup (2 ounces; 57 grams)
• Evaporated cane juice or coconut sugar: 1/2 cup (3 ounces; 85 grams)
• Water: 1 tablespoon (1 ounce; 14 grams)
• Egg: 1 large (2 ounces or 50 grams out of the shell)
• Vanilla extract: 1 teaspoon

Instructions

1. Put the almond flour, tapioca starch, baking powder, salt, evaporated cane juice, and coconut oil in a mixing bowl. Blend it until a thick paste is formed. Then, add the egg and mix it well. Now, put dry ingredients, vanilla extract, and water. Mix until all the ingredients combined well and get a dough shape.
2. Wrap the dough in plastic wrap and let it chill for 1 hour.
3. Set the oven rack to the halfway position and, pre-heat it to 325 ° F. Place the parchment paper on a rimmed baking sheet.
4. Now, take the chilled dough from your refrigerator and leave it outside for about 10 minutes. Cut the dough in half and sprinkle tapioca starch on your counter. Keep rolling out the dough until it becomes 1⁄4-inch thick. Cut into different shapes that you would like the most. Then, put on a prepared baking sheet about 2 inches apart.
5. Keep on baking the cookies until they become golden brown. An Owen takes about 10 minutes to bake 4-inch cookies.
6. Put out the cookies from the oven. Allow them to cool on the pan for a few minutes. Shift them directly to the rack to let them cool completely.
7. Let the baking sheet cool. Remove the left scraps and repeat the same process with the left half dough.

Now serve the mouth-watering cookies to your near and dear ones. You may even keep these cookies for many days. But make sure to keep it in an airtight container.

The first stages of parenting can be quite a challenge for any couple, especially when it comes to feeding the baby. Amidst a range of new experiences and sleepless nights, the time has flown past and your baby is nine months old now At this stage, you do have more options and choices in terms of food. Your baby can not enjoy a full adult diet yet but can definitely be around at the time of the family meal. It is necessary to keep in mind that pediatricians recommend continuing breastfeeding for at least a year and not stopping it all of a sudden.

This is also the period when the baby has started enjoying soft solid food types and the baby food recipes for 9-month-olds can contain small pieces of fruits and vegetables. Like an adult, it is important to serve the baby with a wide range of fruits and vegetables of varied colors and textures. Carbohydrates like bread and cereals will form the basic foundation of the 9-month baby’s food list and the inclusion of protein in the form of chicken, fish, and eggs is also very important. The two forms of liquid intake during this period should be milk and water. Try to form a schedule regarding the meal and snack times of the day and stick to it as best as possible.

While serving the range of foods is important, the baby will need some time to adjust herself to the flavors. It is important for the parents to have patience and allow some time for the baby to start with the whole range of recipes. Teething can also occur at this stage which can reduce the baby’s appetite due to the discomfort. Make sure that you provide her with sufficient nutrients that are needed for growth. Similarly, there are a few items that should be avoided from the food menu for a 9-month-old baby and they are listed under.

• Fast food like chips, burgers, doughnuts, pastries, biscuits, sweets, and chocolates are not suited for a nine-month-old baby. These items are high in salt, sugar, and fat content and low in the nutrient aspect.
• Fruit juices, soft drinks, and flavored varieties of water and milk should be avoided as they can lead to obesity, loss of appetite, and tooth decay.
• Food and drinks containing caffeine should not be fed to the baby and these include coffee, tea, and energy drinks.
• Honey and cow’s milk are also to be avoided from the 9-month baby’s food list till she hits the one-year mark.

Let us now take a look at some of the ideal baby food recipes for 9-month-olds, which can be easily cooked at home.

Fruit puree

A puree made from fruits like apples, bananas, and pears is a perfect dish for the baby at this stage. Peel the apple and pear and boil them to make the soft. Add the bananas and mash them together to prepare the puree. Various berries and dates are also the right kind of fruits to feed the baby. You can also provide raw fruits like mangoes and papayas as finger foods for a 9-month-old at this stage by cutting them into small pieces. Make sure that you only include properly cleaned seasonal fruits in the baby’s diet.

Sweet potato risotto

This is a healthy dish that will provide the right combination of carbohydrates, proteins, and vitamins. Boil some brown rice separately and chop the potatoes and tomatoes into small pieces. Add the chopped vegetables to a pan along with a small amount of butter or olive oil and cook until they are soft. Add the rice to the mixture and stir until the items are thoroughly mixed. You can also add a small portion of grated cheese to add to the flavors. This dish can also be included in the 9-month baby’s food list by using oatmeal instead of rice as oats are rich in fiber content and minerals.

Fish and vegetable stew

This dish brings the goodness of fish and vegetables together in a 9-month baby’s food list. Cut vegetables like potatoes, carrots, and tomatoes into small pieces and wash them. Add de-boned and minced fish into boiling water and cook it thoroughly. Add the vegetables and heat under medium flame with continuous stirring until the ingredients become soft and the item is ready. You can also add some amount of olive oil or butter to the recipe. Instead of fish, it can also be prepared with chicken.

Scrambled egg

Easy to prepare and rich with protein, scrambles egg is an ideal finger food for a 9-month-old baby. Use butter or olive oil to cook the egg and you can add some vegetables like tomatoes and broccoli to make the dish more nourishing. Make sure that the egg is cooked thoroughly and no part is left soft. Apart from the scrambled version, boiled eggs are also a very good food item for the baby. If you are trying boiled eggs for the first time, start with the yolk and after the baby gets used to it, offer the white portion.

Semolina

This is a very good dish that is easily digestible and easily prepared, making it one of the best options on the food menu for a 9-month-old baby. Fry the semolina in butter or olive oil and once it is brown, add water. Add grounded nuts along with chopped or pureed dates to bring in the sweet taste. Keep the mixture thin as it will thicken further as it cools down. You can also prepare another variation of this dish with vegetables like carrots, beans, and potatoes. Add a slight amount of salt and turmeric to bring flavor to the dish. Semolina is a good choice as cereal beyond rice and oats.

Pasta

Rice or wheat pasta is another good choice as a cereal and it also makes the finger food for a 9-month-old baby. Cook the pasta sufficiently to make it soft. Chop up vegetables like carrots and cauliflowers and boil them sufficiently. Pour some butter into a saucepan and add the pasta and the vegetables along with a small amount of salt. Stir until the mixture is well-cooked and soft enough for the baby to handle. You can also add some cheese to the menu to bring in some additional flavors.

These are some baby food recipes for 9-month-olds that provide the right balance of nutrients for the baby. So before you start, here are a few points worth noting down.

• Make sure you offer things that are soft and steer clear from items like nuts, grapes, raisins, and other items that can lead to choking.
• Try to eat along with the baby at this stage as much as possible. She will learn a lot of things while watching you eat.
• Offering snacks and desserts to the baby is fine but make sure that they are natural and healthy.
• Keep looking out for signs that will tell you that the baby does not want to eat anymore. The appetite of the baby will also depend on the environment and the amount of physical activity.

For a parent, this is the right stage to build the right foundations of the baby’s diet so that she can practice healthy eating habits throughout the later stages of her life.

How to make it:

For the baking of cake, the first step is to preheat the oven to 350 degrees.

In next step for the baking chocolate cake is to coat the ramekins. Ramekins are coated with the help of cooking spray. Sprinkle the ramekins with 3 tablespoon sugar.

In the third step for this take a bowl and then add 1/4 cup,1 tablespoon sugar,1/2 cup water,2 tablespoon butter, and egg yolks also in it. For the complete combination stir it with the help of a whisk. Take 1/2 cup flour into a dry measuring cup and level it by using a knife. Take a small bowl and then add 2 ounces of flour and 1/3 cup of cocoa. Then add some salt to it and then stir it with the help of a whisk. Then add the flour mixture to the yolk mixture that is already prepared. Mix it well until the appearance of it look a little grainy.

In the fourth step of it take a large bowl and add 3 eggs white in it. Mix it well at medium speed until the appearance of it look foamy. After this add 1/4 cup of sugar by tablespoon. Then mix it well at medium speed. Then add 1/4 cup of egg mixture into battle and stir it completely. Gently fold this in the remaining egg whites that are present. Take a baking sheet and then add the prepared battle to the ramekins that are formed. Now bake this for 20 minutes at 360 degrees. We have to bake this until a wooden pick when inserted inside of it comes out clean. It means that it has baked according to the time. Now after baking cool it in a wire rake. After baking this put carefully knife around the edges of the ramekins and then invert them into the dessert plates.

In the next step, the sauce is to be prepared. For the preparation of the sauce take 1/4 cup water and 2 tablespoons of sugar. Then stir it with the help of a whisk. Take 2 tablespoons of cocoa, 1 tablespoon of butter, and 1/2 teaspoon flour and then put it over a small saucepan and then keep it over medium heat. Cook it for about 2 minutes and continuously stir it. Remove the heat source but keep the sauce warm.

For the topping of the cake take about 2 tablespoons of the sugar and 2 egg whites. Stir it continuously with the help of a whisk. Cook it over the simmering water until the sugar that is added gets dissolved. Cook for about 2 minutes. Beat this mixture with the help of a beater which should be clean. Beat it until a large peak is formed.

In the next step put about half a tablespoon of the chocolate sauce and 1/4 of the chocolate topping that is prepared. Then garnish it with the mint leaves. And serve it immediately.

Time after time I was puzzled about making this precise cheesecake; will it be good, or will it be a fly-by-night idea? After all, who ever heard of putting shrimp into cheesecake?! Well, it grew to become out to be an awesome idea, and you just can’t believe how desirable it truly is:

• 1 pounds cream cheese(get a properly stable cream cheese now not one of these pre-softened ones)
• 12-pound bitter cream
• 1 12-pound sparkling medium shrimp
• 13 cups green bell peppers chopped fine
• 13 cups red bell peppers chopped fine
• 1 giant clove garlic minced
• 2 oz. butter
• 3 medium eggs
• 12 cups all-purpose flour
• 13 cups heavy cream
• 6 oz. shredded New York Kingdom sharp cheese pepper as you like it.

Lining For Pan:

• 10 oz. dried unflavored bread crumbs
• 6 oz melted butter

Tomato Sauce:

• 14 cups chopped onions
• 1 medium bay leaf
• 1 half teaspoon dried Italian seasoning
• 1 clove minced garlic
• 2 tablespoon olive oil
• 28 oz overwhelmed tomatoes (canned)

Cook, clean, and chop your shrimp.

Saute peppers, garlic, and onions, in 2 oz melted butter for 6-7 minutes on medium heat, add your shrimp and prepare dinner for 2 more minutes, drain well, and put aside.

Beat your cream cheese, so it is smooth, then add your sour cream and combine until pretty fluffy, add your eggs one at a time mixing properly after everyone.

On low pace steadily add the heavy cream till blended. Stir in the shrimp and vegetable combination and sharp cheese now add the pepper.

Prepare your 10-inch x two-inch spring structure pan:

In a medium mixing bowl place your bread crumbs and your melted butter, and blend them together well.

Using melted butter and a pastry brush butter the facets of your spring structure pan.

Press the buttered bread crumbs to the facets of the pan and the remainder to the backside of the pan.

Pour the cheesecake into the pan and location in a preheated 300-degree oven for fifty-five minutes or until jelled(it might be barely wiggly in the center, however, it is OK, however now not much) after 55 minutes shut OFF the oven and let it stay in there for three hours, then eliminate it and let it cool, when cool, cast off it from the pan.

Prepare your tomato sauce whilst your cheesecake is cooling:

Saute your onions, garlic, and Italian seasoning, and bay leaf in hot oil until veggies are tender, add your tomatoes, simmer for about 30 minutes uncovered on low warmness or till you attain your preferred consistency, put off the bay leaf from your sauce.

Serve warm over room-temperature cheesecake.

Nowadays, supermarkets and grocery stores are filled with numerous packed cookies. You just need to open the packet and eat it. But, you know that they are quite unhealthy as artificial food colors, preservatives, and flavors are put in them. So, why not try homemade cookies? Homemade cookies are healthier than packed cookies as you can control the ingredients that are put into them. For instance: you can use Stevia-based sweetener as a substitute for sugar and, can use ground almond flour instead of shop-bought GI flour. Let’s prepare healthy and scrumptious Paleo Sugar Cookies with a simple recipe:

How to Prepare Paleo Sugar Cookies!

The gluten-free chocolate chip cookie wins almost every child’s heart. It’s scrumptious, easy to prepare, and contains chocolate. Moreover, you must have a massive cookie-cutter collection. Nowadays, there is a wide range of cookie cutters available in the market. However, people used to use copper cutters during the nineteen century. On every vacation, whether it’s weekends in winter or a charismas Eve people didn’t forget to bake Paleo Sugar Cookies. They used to prepare dozens and dozens of cookies and used to send their friends and relatives as a gift. So, it can give you an idea about how vital they were in our parent’s generation.

You may find thousands of different recipes on the internet like cookies recipe, Blueberry Dessert Recipes, Italian Food recipes, and many more. However, the mom’s recipes are always the best! As it gives us our home feeling wherever we live and whoever we live together.

The best mom’s recipe for Paleo grain-free Sugar Cookies:

Now you have a question in your mind that is it really possible to bake grain-free Cookies at home? Yes, of course, they are as simple to make as the gain cookies are.

Primary Ingredients

Almond Flour:

You may use Almond Flour instead of using all-purpose flour for making grain-free cookies. You will be astonished by knowing that almond flour bakes up just like wheat flour, especially in recipes like brownies or cookies. Moreover, even after baking the taste of cookies are just like almonds. It doesn’t seem a bad taste huh? The almond flour cookies don’t give the soft mouthfeel it comes with grain-based flour cookies. They are quite easy to cut in different shapes so you are going to love them. The only thing missing in the almond flour-based cookies is sandy crumb which is usually found in good cut-out cookies.

Tapioca Starch:

Combine the same quantity of tapioca starch with finely ground almond flour for ending up with your cookie dough. Tapioca starch adds a buttery taste to your cookies, so you do not need to add a drop of butter to your gain-free cookies.

The Sugar:

Flour and Starch cannot go well without sugar as they are tasteless without sweetness. Generally, you may find two types of sugar in the market such as; dry sugar and liquid sugar. Dry sugar works best with cookies.

Additional Ingredients:

• Butter or Coconut Oil: As almond flour contains high fat, we only need a quarter cup of coconut oil or butter.
• Eggs: An egg doesn’t only help to mix all the ingredients together, but also gives flavor and subtle richness to your cookies.
• Vanilla Extract: it includes vanilla flavor in your cookies. It goes very well with the almond flavor.
• Water: Despite gluten, you can add a little room-temperature water to bind all the ingredients into the dough finely.

Baking Powder

Too much and too little baking powder in your dough may spoil your all game. So, add enough baking soda so that the cookies can puff and bake properly. The hardness or softness of the cookies completely depends on the amount of baking soda that you add to your dough.

Salt

A pinch of salt helps to increase the flavor of your cookies.

Ingredients Quantity for making Dough:

• Finely ground almond flour:1 cup (4 ounces; 113 grams)
• Salt: 1/2 teaspoon
• Tapioca starch: 1 cup (4 ounces; 113 grams)
• Baking powder: 1/2 teaspoon (either homemade or grain-free)
• Coconut oil, solid, or unsalted butter: 1/4 cup (2 ounces; 57 grams)
• Evaporated cane juice or coconut sugar: 1/2 cup (3 ounces; 85 grams)
• Water: 1 tablespoon (1 ounce; 14 grams)
• Egg: 1 large (2 ounces or 50 grams out of the shell)
• Vanilla extract: 1 teaspoon

Instructions

1. Put the almond flour, tapioca starch, baking powder, salt, evaporated cane juice, and coconut oil in a mixing bowl. Blend it until a thick paste is formed. Then, add the egg and mix it well. Now, put dry ingredients, vanilla extract, and water. Mix until all the ingredients combined well and get a dough shape.
2. Wrap the dough in plastic wrap and let it chill for 1 hour.
3. Set the oven rack to the halfway position and, pre-heat it to 325 ° F. Place the parchment paper on a rimmed baking sheet.
4. Now, take the chilled dough from your refrigerator and leave it outside for about 10 minutes. Cut the dough in half and sprinkle tapioca starch on your counter. Keep rolling out the dough until it becomes 1⁄4-inch thick. Cut into different shapes that you would like the most. Then, put on a prepared baking sheet about 2 inches apart.
5. Keep on baking the cookies until they become golden brown. An Owen takes about 10 minutes to bake 4-inch cookies.
6. Put out the cookies from the oven. Allow them to cool on the pan for a few minutes. Shift them directly to the rack to let them cool completely.
7. Let the baking sheet cool. Remove the left scraps and repeat the same process with the left half dough.

Now serve the mouth-watering cookies to your near and dear ones. You may even keep these cookies for many days. But make sure to keep it in an airtight container.

The first stages of parenting can be quite a challenge for any couple, especially when it comes to feeding the baby. Amidst a range of new experiences and sleepless nights, the time has flown past and your baby is nine months old now At this stage, you do have more options and choices in terms of food. Your baby can not enjoy a full adult diet yet but can definitely be around at the time of the family meal. It is necessary to keep in mind that pediatricians recommend continuing breastfeeding for at least a year and not stopping it all of a sudden.

This is also the period when the baby has started enjoying soft solid food types and the baby food recipes for 9-month-olds can contain small pieces of fruits and vegetables. Like an adult, it is important to serve the baby with a wide range of fruits and vegetables of varied colors and textures. Carbohydrates like bread and cereals will form the basic foundation of the 9-month baby’s food list and the inclusion of protein in the form of chicken, fish, and eggs is also very important. The two forms of liquid intake during this period should be milk and water. Try to form a schedule regarding the meal and snack times of the day and stick to it as best as possible.

While serving the range of foods is important, the baby will need some time to adjust herself to the flavors. It is important for the parents to have patience and allow some time for the baby to start with the whole range of recipes. Teething can also occur at this stage which can reduce the baby’s appetite due to the discomfort. Make sure that you provide her with sufficient nutrients that are needed for growth. Similarly, there are a few items that should be avoided from the food menu for a 9-month-old baby and they are listed under.

• Fast food like chips, burgers, doughnuts, pastries, biscuits, sweets, and chocolates are not suited for a nine-month-old baby. These items are high in salt, sugar, and fat content and low in the nutrient aspect.
• Fruit juices, soft drinks, and flavored varieties of water and milk should be avoided as they can lead to obesity, loss of appetite, and tooth decay.
• Food and drinks containing caffeine should not be fed to the baby and these include coffee, tea, and energy drinks.
• Honey and cow’s milk are also to be avoided from the 9-month baby’s food list till she hits the one-year mark.

Let us now take a look at some of the ideal baby food recipes for 9-month-olds, which can be easily cooked at home.

Fruit puree

A puree made from fruits like apples, bananas, and pears is a perfect dish for the baby at this stage. Peel the apple and pear and boil them to make the soft. Add the bananas and mash them together to prepare the puree. Various berries and dates are also the right kind of fruits to feed the baby. You can also provide raw fruits like mangoes and papayas as finger foods for a 9-month-old at this stage by cutting them into small pieces. Make sure that you only include properly cleaned seasonal fruits in the baby’s diet.

Sweet potato risotto

This is a healthy dish that will provide the right combination of carbohydrates, proteins, and vitamins. Boil some brown rice separately and chop the potatoes and tomatoes into small pieces. Add the chopped vegetables to a pan along with a small amount of butter or olive oil and cook until they are soft. Add the rice to the mixture and stir until the items are thoroughly mixed. You can also add a small portion of grated cheese to add to the flavors. This dish can also be included in the 9-month baby’s food list by using oatmeal instead of rice as oats are rich in fiber content and minerals.

Fish and vegetable stew

This dish brings the goodness of fish and vegetables together in a 9-month baby’s food list. Cut vegetables like potatoes, carrots, and tomatoes into small pieces and wash them. Add de-boned and minced fish into boiling water and cook it thoroughly. Add the vegetables and heat under medium flame with continuous stirring until the ingredients become soft and the item is ready. You can also add some amount of olive oil or butter to the recipe. Instead of fish, it can also be prepared with chicken.

Scrambled egg

Easy to prepare and rich with protein, scrambles egg is an ideal finger food for a 9-month-old baby. Use butter or olive oil to cook the egg and you can add some vegetables like tomatoes and broccoli to make the dish more nourishing. Make sure that the egg is cooked thoroughly and no part is left soft. Apart from the scrambled version, boiled eggs are also a very good food item for the baby. If you are trying boiled eggs for the first time, start with the yolk and after the baby gets used to it, offer the white portion.

Semolina

This is a very good dish that is easily digestible and easily prepared, making it one of the best options on the food menu for a 9-month-old baby. Fry the semolina in butter or olive oil and once it is brown, add water. Add grounded nuts along with chopped or pureed dates to bring in the sweet taste. Keep the mixture thin as it will thicken further as it cools down. You can also prepare another variation of this dish with vegetables like carrots, beans, and potatoes. Add a slight amount of salt and turmeric to bring flavor to the dish. Semolina is a good choice as cereal beyond rice and oats.

Pasta

Rice or wheat pasta is another good choice as a cereal and it also makes the finger food for a 9-month-old baby. Cook the pasta sufficiently to make it soft. Chop up vegetables like carrots and cauliflowers and boil them sufficiently. Pour some butter into a saucepan and add the pasta and the vegetables along with a small amount of salt. Stir until the mixture is well-cooked and soft enough for the baby to handle. You can also add some cheese to the menu to bring in some additional flavors.

These are some baby food recipes for 9-month-olds that provide the right balance of nutrients for the baby. So before you start, here are a few points worth noting down.

• Make sure you offer things that are soft and steer clear from items like nuts, grapes, raisins, and other items that can lead to choking.
• Try to eat along with the baby at this stage as much as possible. She will learn a lot of things while watching you eat.
• Offering snacks and desserts to the baby is fine but make sure that they are natural and healthy.
• Keep looking out for signs that will tell you that the baby does not want to eat anymore. The appetite of the baby will also depend on the environment and the amount of physical activity.

For a parent, this is the right stage to build the right foundations of the baby’s diet so that she can practice healthy eating habits throughout the later stages of her life.