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30+ Healthy Crockpot Recipes For Breakfast

April 20, 2019 by Power of Positivity

Many people skip breakfast because they can’t prepare for work and make a meal without getting late. But with the crockpot, making breakfast is a breeze. You only need to toss the ingredients inside the pot and wake up to the sweet aroma of your pre-cooked breakfast.

This offers you a chance to include healthy ingredients that would have otherwise taken a lot of time to prepare in the morning. For your crock pot recipes, you can have eggs, ham, broccoli, spinach, tomatoes, avocado, and more. These will offer you loads of vitamins and minerals ideal for a healthy lifestyle.

Here are 30+ healthy crock pot recipes for breakfast.

crock pot recipes

1. Veggie Omelet

It can fulfill a significant part of your daily vegetable intake in the morning. You can accomplish this with the veggie omelet. It has nutrition-rich broccoli, onions, red pepper, and any other vegetable you wish to include. The omelet cooks fully in the crockpot, preventing you from hovering over the cooker, looking for the proper time to flip the omelet.

2. Mozzarella Frittata with Spinach

If you like easy dishes that are Italian-inspired, you must prepare the frittata. Put spinach, tomatoes, and mozzarella inside the crockpot before cooking until you achieve a delicious egg bake. But utilize full-fat, organic milk and freshly grated and whole mozzarella cheese.

The fats in these dairy meals are perfect for you and lack preservatives, making this one of the best healthy crock pot recipes.

3. Sticky Buns

Morning pastries are tasty, but they come at a huge price due to plenty of unhealthy and costly ingredients. Fortunately, you can prepare yourself sticky pecan buns that are bakery-quality with the use of real ingredients in your kitchen.

4. Frittata with Feta, Roasted Red Pepper, and Artichoke Hearts

Frittatas look good, and their taste is even better when cooked properly. But they can be tricky for beginners and experts as well. That is why it turns out amazing when cooked with a crockpot.

The feta, roasted red pepper, and artichoke hearts make this dish part of the top crock pot recipes.

5. Raspberry Steel Cut Oatmeal

Avoid sugar lows and highs with an oatmeal breakfast that is steel-cut. It offers a steady stream of fat, protein, and complex carbs while using coconut oil. Use fresh or frozen raspberries and use walnuts as toppings.

You will enjoy a nutty breakfast as one of the top healthy crock pot recipes.

6. Quinoa Energy Bars

Sometimes you may be too busy to sit down for a meal. These bars are perfect for you when you are looking for a healthy breakfast to eat on the go. They have healthy almonds, quinoa, and almond butter. They also have chia seeds that are healthy and add great texture to the bar.

Raisins will add some natural sweetness, which makes these bars some of the most healthy crock pot recipes.

7. Pumpkin Spice Oatmeal

If you like pumpkin flavor recipes, you will fall in love with this oatmeal. It includes some sweet-smelling spices like cloves, nutmeg, and allspice. The pumpkin makes it one of the top unique crock pot recipes.

8. Overnight Oats and Quinoa

Some steel-cut oats and a splash of quinoa will offer you a tasty and nutritious breakfast. You can top it with blueberries and strawberries for color, taste, and the nutrients. This is one of the healthiest crock pot recipes due to coconut sugar.

9. Overnight Apple Oatmeal

Instead of purchasing flavored oatmeal packets, prepare your own tasty spiced apple version. You will use several ingredients to slow-cook one of the tastiest healthy crock pot recipes.

10. Huevos Rancheros

This recipe includes eggs doused with chiles and taco sauce for a rich flavor. Its toppings include avocados, scallions, and more. Spread them on sprouted grain tortillas for one of the most nutritious crock pot recipes.

11. Casserole

This hearty casserole is filled with vegetables and has a delicious taste. It is ideal for personalizing according to the tastes of your family. Replace frozen hash browns with nutrient-filled sweet potatoes to achieve another one of the healthiest crock pot recipes.

12. Greek Eggs Casserole

Eggs are packed with proteins that you need to build your body. In addition to the Greek-style eggs, include feta cheese, spinach, mushrooms, and sundried tomatoes to make one of the most delicious crock pot recipes.

13. Crockpot Banana Bread

Sometimes you are not looking for a full breakfast, and you only want something comforting, savory, and sweet. This banana bread is excellent for the novice baker as you only need to combine the ingredients before putting them in the crockpot.

14. Creamy Homemade Yogurt

Yogurt is an exceptional probiotic source critical for a healthy digestive system. This DIY recipe utilizes gelatin derived from collagen and keeps the hair shiny, joints functional, and skin firm.

15. Coconut Cranberry Quinoa

This recipe involves coconut water, cranberries, shredded coconut, honey, and almonds. If you have no time to wait for it to cook in a crockpot, you can use a pressure cooker.

16. Chocolate Chip French Toast

This tasty breakfast is ideal for a Sunday brunch or the moment you are looking for a more indulgent breakfast. In addition to French bread, use coconut sugar instead of brown sugar for a healthy treat.

17. Carrot Cake & Zucchini Bread

Forget the boring old oatmeal and embrace this tasty version that prepares overnight. It is a soy-, gluten-, and vegan-free breakfast with a dash of veggies. Use the nutritious maple syrup to sweeten it instead of brown sugar, and top it with your best nuts.

18. Coconut Milk and Banana Steel-Cut Oatmeal

Make a hearty crockpot breakfast that is rich in fiber. Include energy-boosting bananas, omega-3-packed flaxseeds, and heart-healthy coconut milk. Cook it overnight to allow yourself to wake up to food that will maintain satiety until lunch hour.

19. Apple Granola Crumble

If you consider apple crumble a desert, this recipe will make you think otherwise. It is filled with cinnamon, fresh apples, and granola. It has all the ingredients ideal for you.

20. Tater Tot Egg Bake

The meal includes Canadian bacon that is naturally low in fat, eggs, and cheddar cheese. It will taste like an upgraded version of Egg McMuffin. You can include your favorite vegetables to make it even healthier.

21. Cheese, Shrimp, & Grits

You can master grits and cheese even though you are not from the South. Shrimp is a rich source of omega-3 fats and is irresistible when combined with grits and cheese. Make sure you add the shrimp last in the crock pot.

22. German Chocolate Oatmeal

Put oats, coconut milk, and cocoa powder in the crockpot for a tasty breakfast to cook slowly. Remember to include chopped pecans, shredded coconut, and brown sugar.

23. Cinnamon Rolls

Instead of Cinnabon and refrigerated rolls, prepare homemade cinnamon rolls, and include sugar frosting. You require rolling out the dough and slice it into rolls before putting them into your crockpot. The meal takes one and a half hours to prepare, which is worthwhile. You can cook it for a particular occasion morning.

24. Ginger Pumpkin Bread

This delicious bread uses a mix of whole and white wheat flour and olive oil instead of butter. Also, instead of refined sugar, it uses maple syrup. Including crystalized ginger and walnuts makes the pumpkin loaf something you would see in a bakery. Within 120 minutes, you will have your pumpkin bread ready.

25. Creamy Banana French Toast

Put walnuts, coconut sugar, layer bread, potassium-rich bananas, and cream cheese inside the crockpot. Add milk, cinnamon, vanilla, honey, and nutmeg. It will only take four hours to get ready.

26. Crustless Spinach with Feta Quiche

Instead of using the original recipe for this tasty no-crust quiche, you can adjust it by using mushrooms, crushed pepper, Italian seasoning, spinach, and feta cheese. You will have a full breakfast in four hours.

27. Mexican Fiesta Frittata

If you are having a slow week, make this spicy breakfast in advance during the weekend. Allow it to cook on Sunday for several hours. During the week, warm a frittata and top it with salsa and avocado to let your body absorb more lycopene from the tomatoes and more carotenoids from the peppers.

28. Peach and Blueberry Oatmeal

If you are craving tasty oatmeal, avoid the flavored packets and prepare your own. This fruity version features peaches, blueberries, cinnamon, and vanilla. Put everything in the crockpot and let them cook till morning.

29. Breakfast Burritos

Everyone wants to wake up to burritos. Use fresh or frozen diced potatoes, your favorite vegetables, breakfast meat like ham, and seasoning like Sriracha. You can wrap it in a tortilla or eat it the way it is.

30. Frittata with Feta, Tomato, and Zucchini

Zucchini has shown that it can be tossed in any meal, including frittata. This meal is easy and flavorful due to parsley, thyme, and paprika. Remember to grease the crockpot with a liner to make cleaning easy.

Final Thoughts on Crock Pot Recipes For a Quick and Healthy Breakfast

As you consume these thirty recipes to eradicate your hunger and maintain good health, you can include exercises in your routine. This will not only keep you fit, but it will also give you the appetite you need to devour these heavy breakfasts.

These breakfasts are perfect for you if you are looking for a breakfast that will keep you full till lunchtime.

10 Natural Home Remedies For Heat Rash + Prevention Tips

April 20, 2019 by Power of Positivity

There are different kinds of skin rashes. They are often uncomfortable and sometimes very painful. Heat rash, also known as miliaria, is one of the most common skin rashes.

Miliara often affects adults and children during hot and humid conditions. It is often a result of the blocking of the pores which makes it nearly impossible to sweat.

The cause is attributed to friction, usually on the surface of the skin. Among adults, miliaria develops along the body parts that rub together causing friction. Miliara occurs across both sexes but there are some studies that have shown it is more common in men. [1] It occurs when the eccrine sweat duct is blocked. Other names include prickly heat or sweat rash. There are different kinds of sweat rashes and they are classified based on the severity:

Miliaria Crystalline

This is the most common and mildest type of sweat rash. In case you have Miliaria crystalline, you will notice white bumps, usually filled with fluid forming on the surface of your skin. The condition can be caused by heat, fever, and occasionally some drugs (bethanechol and isotretinoin) [2]

Miliaria crystalline is never itchy or painful, which is contrary to popular beliefs. This sweat rash is more common in babies than in adults.

Miliaria Rubra

If you’re an adult and experiencing a sweat rash, chances are high you have Miliaria Rubra. This kind of rash is known for causing discomfort compared to Miliaria crystalline. This is because it goes deeper on the outer layer of the epidermis. The condition is caused by hot or humid conditions. Some of the symptoms include:

Itchy sensations
Lack of sweat
Red Bumps
Soreness or inflammation of the skin

The bumps caused by Miliaria Rubra can progressively get worse and be filled with pus. [3] When it results in pus, the condition is referred to as miliaria pustulosa.

Miliaria Profunda

This has to be the least common kind of heat rash. There are high chances of it recurring and becoming a chronic disease. It occurs in the deeper layer of the skin, which makes it stubborn to treat. It is common in adults who sweat a lot after physical activity.

The bumps are flesh-colored and are usually larger than the other kinds of sweat rashes,. It may lead to dizziness and nausea because the pores are blocked completely thus preventing the sweat from leaving the body.

What Causes Heat Rash?

Contrary to popular beliefs, a person can also get heat rash in cooler temperatures. There are certain clothes that can trap sweat which makes it difficult for the skin to breath. Intense physical activity could also lead to a heat rash. Miliaria develops when the skin is clogged and can’t release sweat as a result.

When to See a Doctor

The condition is not always serious and should clear after a few days even without treatment. You should contact your doctor if you start experiencing:

Fevers
Chills
Pus and Bumps
Increased Pain

You should also see a doctor if the condition is affecting your young child and doesn’t clear after a couple of days. The doctor might recommend applying some specific lotion like lanolin and calamite to reduce the itching.

Heat Rash Prevention

There are some basic tips you could follow to avoid heat rash:

Avoid Tight Clothing: These are clothes that don’t allow the skin to breathe. Look for moisture-wicking clothing for your exercises as they prevent the buildup of sweat on the skin.

Thick Lotions: Avoid thick lotions as they might clog your skin, thus preventing sweating.

Cool Off: Make sure you’re not heating up during the warmer months. Go for a swim and take quick showers whenever the temperatures are unbearable.

10 Heat Rash Home Remedies You Could Try For Instant Relief

As much as most sweat rashes will clear after a couple of days, there are heat rash home remedies that could provide relief and are highly recommended.

Olive Oil

Olive oil is full of Vitamin E and helps in healing and replenishing of the skin cells after a lot of itching. The Vitamin E acts as an antioxidant and provides relief from the constant itching. You can mix a combination of honey and virgin olive oil to be applied on the rash daily until it heals. According to aesthetic plastic surgeon Paul Lorenc, MD, “Olive oil contains antioxidants that fight free-radical damage and an ingredient called squalene, which is extremely hydrating.”

Coconut oil and castor oil have also been found to be among the effective heat rash home remedies.

Baking Soda

Baking soda is readily available in most homes and is used as a remedy for many ailments. It can come in handy when dealing with sweat rashes and also in providing relief from itching and inflammation.

Start by adding three parts water to 1 part baking soda and then apply to the affected area using a clean cloth. You can make it more effective by adding coconut oil to the mixture. You should not leave the baking soda to stay on your skin for a long time as it may lead to irritation.

Oatmeal

Oatmeal comes highly recommended for prickly skin. It can provide immediate relief from constant itching and inflammation. It can also be helpful in treating rashes that are triggered by allergies, poison, sunburn, and even chicken pox.

Mix warm water with finely grounded oatmeal and let it soak for about 20 minutes. You can apply equal amounts of plain yogurt mixed with honey together with the oatmeal. You can repeat the procedure daily until the rashes heal.

Aloe Vera

Nearly every beauty product has aloe vera as one of the components. Aloe vera is used to treat skin diseases because of its emollient, antifungal, anti-inflammatory, and antibacterial properties. [4] It will not only treat the rashes but will also help in smoothening the skin. It is recommended you use fresh aloe vera for the rashes, but you can always opt for the gel if it is not available.

Cold Compress

This is not a popular technique but is still one of the effective heat rash home remedies you could try out. It works best for rashes caused by heat, bites by insects, shingles, and poison ivy. A cold compress helps by reducing the swelling, itching, and inflammation. You should try it out when you notice the rashes are developing into blisters. Gently compress the affected area with ice cubes for a couple of minutes. Never place the ice cubes directly on the skin, as it could lead to further irritation.

Apple Cider Vinegar

Apple cider vinegar is another solution that is readily available in most homes. It can be used to treat rashes and provide relief from the itching. It contains acetic acid which comes in handy when countering skin allergies and infections which could aggravate the situation.

Dip a cotton ball in the apple cider vinegar and apply it on the affected area. If by any chance you experience irritation, you can always dilute the concentration further with water to neutralize the acidity level. Don’t try to cope with the pain, as you will only be making things worse.

Neem

The neem has often been described as the wonder plant. It can treat a couple of ailments, and rashes are no exception. It is popular because of its antibacterial, anti-inflammatory, analgesic, anti-irritant, antifungal, and antiviral properties. It can treat skin ailments like acne, rashes, eczema, scabies, and psoriasis. Neem is also known to contain antioxidants that replenish the skin cells and prevent aging.

Start by boiling the neem leaves. Filter the solution and allow it to cool for a few minutes. Soak cotton in the solution and apply it on the affected area. You can also use neem cream and soap as an alternative.

Chamomile

This is an effective solution when it comes to treating mild rashes. It has anti-inflammatory and anti-irritant properties which help in relieving itches and also in smoothening the skin.

Soak a piece of cloth in chamomile solution and compress it on the affected area. Do it twice a day until the rashes disappear. It can also be applied by diluting a couple of drops in coconut oil to have a better impact on the outcome.

Coriander

Coriander works well for skin irritation and rashes. This is because it contains antiseptic and anti-inflammatory components.

Coriander paste should be applied on the affected area. Repeat it twice or thrice a day until you’re healed. Alternatively, you can add a teaspoon of the seeds in warm water and drink once or twice a day. It can still work but will not be as effective as applying it directly on the skin. The other option will be coriander juice which you can also take directly.

Calendula

This is a home remedy that helps in soothing itching, rashes, dry skin, eczema, bruises, and even wounds. This is because it contains antiviral, anti-inflammatory, antibacterial, and antifungal properties.

You simply apply the calendula oil on the affected area and leave it for a couple of hours. Do it twice a day until there is some improvement with the condition.

Don’t sweat it if you have a sweat rash! It usually clears after a couple of days. It might be severe with a lot of itching. These home remedies should provide immediate relief and accelerate the healing process. You should see a doctor if the rashes have refused to clear, as it could be a sign of a bigger problem. Having a rash doesn’t have to be uncomfortable and painful when there are home remedies that could provide relief.

(C)Power of Positivity, LLC. All rights reserved

How to Shut Down The Most Common Phrases From Manipulators

April 20, 2019 by Power of Positivity

Manipulative people are difficult to deal with. There is often no end to the tricks they will use to guilt trip you, twist situations, and get what they want from you. The good news is that most of them use the same statements to get their way, so you can prepare to deal with them.

Learning how to respond to the most frequently used psychologically abusive tactics can help you keep yourself safe from even the most brutally manipulative individuals.

How To Shut Down The Most Common Phrases From Manipulators

1. I trust you; I just don’t trust other people.

A manipulative person, especially a partner, might constantly try to control your life. When you ask them why they don’t trust you, they’ll insist that they do, but that it’s other people they can’t trust. They may use this as an excuse to:

Check your phone and email
Run background checks on your friends
Refuse to let you go anywhere on your own
Prevent you from spending time with certain acquaintances

This turns the onus around on you, making you seem unreasonable while they look protective and strong. The problem, of course, is that this doesn’t make any sense – if someone untrustworthy is able to convince you to cheat, then you yourself weren’t trustworthy to begin with.

What’s the best response to this situation? Well, it should go a little something like this:

“I’m the person who you are dealing with here. It makes no sense for you to have to trust other people in order to talk to me. By reacting this way, you are making the assumption that I am weak-willed or prone to doing something bad if someone else entices me. It’s very disrespectful and you should trust in my honesty and faithfulness.”

2. You’re being too sensitive/crazy!

This is a type of gaslighting and it can really make you second-guess yourself. When something goes wrong and you try to talk about it or call it out, a manipulator will belittle you for your lack of positive thinking. They might say:

Calm down, it was just a joke.
Why do you always take everything so seriously?
You’re being crazy right now.
Stop being so sensitive!
You’re overthinking this entire situation.
It’s not actually that big of a deal.
You’re just misunderstanding me.
Lighten up!
Nothing you’re saying makes sense.
You really need to learn to loosen up a bit.
This is so unreasonable of you.

It definitely doesn’t help that manipulators naturally prey on people who are sensitive, in a positive way – people who are empathetic, understanding, and emotionally intelligent. There’s nothing wrong with being sensitive to begin with, and it shouldn’t come up when you’re voicing a valid concern.

Gaslighting can make you feel like you’re the crazy one, or like you’re overreacting and being insane. It’s a common manipulation tactic to trick you into giving in. Don’t fall for it! Here’s what you should say instead:

“This is something that is very important to me and it would mean a lot to me if you would listen and hear me out. It’s not fair of you to call me crazy or sensitive just because we don’t see eye-to-eye on something.”

3. I already said sorry; what else do you want?

Apologies are always a good way to go. But manipulators don’t use them when they truly are sorry and seeking forgiveness. Instead, they use it as a quick way to get out of a nasty situation and stop you from being angry or calling them out.

Unfortunately, that’s not how apologies work, especially for more serious transgressions. It’s normal to need to take some time to deal with the aftermath of what the other person did to you. You can’t switch to positive feelings right away.

This is reasonable and perfectly understandable – but a manipulator doesn’t think so. They think that since they’ve dropped the magic word, everything should stop right then and there. Demand a fair amount of time to recover from what happened by saying something like this:

“I really appreciate your apology, but apologizing doesn’t automatically heal all wrongdoings and wounds. Give me some time to process this and heal.”

4. Look what you made me do!

One key sign of a manipulator is that nothing is ever their fault. They refuse to take the rightful blame for anything wrong they do and will find any way to twist it so someone else is at fault. Manipulators are unable to take ownership of their mistakes, so they often try to pass the responsibility to someone else.

These types of people might say a number of different phrases to try to pass themselves off as innocent and pin the blame on you. Of course, it’s ridiculous to be blamed for something you didn’t do at all, especially when it’s the other person who is hurting you. To shut them down, say this.

“I am only responsible for what I do, and you’re responsible for what you do. It was your decision to act how you did, and I cannot make you act in a certain way, nor can I do that to anyone else.”

5. I would never hurt you.

This sounds like a good statement with kind intentions. It sounds reassuring and gentle. But manipulators don’t use it that way – they use it so you brush less obvious forms of abuse under the rug.

For many people, the deal breaker line is drawn at physical abuse. Meanwhile, emotional abuse becomes more and more prevalent, but you’re not as aware of it. This allows many forms of toxicity classified as psychological and emotional abusive to continue.

A manipulator is very aware that your limit likely lies here too, so they’re careful to never cross that limit. Instead, they are abusive in “sneakier” ways that they hope you won’t notice, and they throw you off the scent with phrases like these. So if someone is feeding these lines to you, respond like so:

“You can hurt someone in more ways than physical. Understand that a lack of physical assault doesn’t mean that there isn’t emotional pain.”

6. I already did something nice for you; why are you still angry at me?

Just like with the apologies, manipulators may do a nice thing for you so that you’ll drop some issue. They might buy you something expensive or do you a favor in hopes that your gratefulness will cause you to forget their problematic behavior.

It’s easy to fall victim to this kind of ploy. When someone is kind to you, you might feel bad demanding further apologies or may feel guilty when you are still mad at them. But keep in mind that there is nothing that can “buy” forgiveness. It has to be earned graciously with patience and changed behavior.

If a manipulator is trying to make you feel bad because they bought you a gift, say this:

“It was very kind that you bought this for me, but there’s no price tag on my forgiveness. If you’re attempting to use this present as a bribe for my forgiveness, you can take it back.”

Or, if they didn’t buy you presents:

“It was very kind that you did this for me, but you cannot buy my forgiveness with chores and errands. If you have an ulterior motive for helping me and doing these nice things, then I’d prefer you didn’t do them.”

7. I will hurt myself if you leave me.

This is one of the most dangerous forms of emotional manipulation. Someone who stops you from leaving them, or stops you from doing anything they don’t want you to by threatening to harm themselves, is incredibly toxic and a danger to themselves and to you.

Why is this so problematic? Well, this is the clearest type of manipulation. They don’t want you to do something, so they make it so you will feel guilty and suffer immediate consequences if you do it. That way, they can make themselves look like the victim and paint you in a bad light.

Many people feel pressured into staying with abusive partners because of tactics like this. They force themselves into positive thinking to “save” their manipulative significant other. Don’t fall prey to it. Stand your ground and let it be known that you will not be swayed with a statement like this:

“If you are experiencing these thoughts, please call a suicide hotline or an emergency number. I can help provide numbers for you if you like. I have told you why I have chosen to leave, and my decision is made, so please respect it.”

8. I understand your feelings, but trust me – I know what’s best!

No one should be allowed to make your decisions for you. A manipulator will pretend to be looking out for you but is instead pulling your strings to convince you to do what they want. They’ll use any types of words and phrases to convince you that they understand you when they either don’t at all or really don’t care.

Yes, everyone could use an outside opinion sometimes, but at the end of the day, you still know yourself best. A manipulator isn’t actually seeking what’s best for you – they are selfish and want specific things for themselves, so they’re just trying to rope you along.

In any partnership, you deserve to be respected and heard. Your opinion matters just as much as the other person’s; a lack of willingness to compromise or talk it out, instead resorting to cheap tricks like this, is a huge red flag. Don’t fall for it. Instead, say this:

“To presume that you know what’s best for me, even when I tell you my opinion, is very controlling. I would like for what I have to say to be listened to and respected. I believe that the best thing for us is to make these big decisions together, as what is best for you may not actually turn out to be what is best for me.”

Final Thoughts On How To Shut Down The Most Common Phrases From Manipulators

Dealing with manipulators is exhausting. Although we referenced romantic relationships for many of these instances, they work for all types of people, regardless of your connection to them.

Manipulators come in many forms. They can be your partner, a family member, a friend, a colleague, or even a mere acquaintance who you barely know. Regardless of who someone is to you, manipulation is wrong, and it’s important that you know how to protect yourself. Shutting down their most common phrases will show them that you’re not someone they can play their mind games with.

Paleo Diet : A Complete Food List Of What To Eat And What To Avoid

April 20, 2019 by Power of Positivity

The paleo diet consists of whole foods similar to that which the hunter-gatherers ate thousands of years in the past. During the Paleolithic era, hunting for and gathering food was the only option for eating, which resulted in only natural foods being consumed. Basically, a factory and mass-production were not included in the diet.

The paleo diet meal plan offers a wide variety of foods, cooked and prepared in different ways in order to give you more flavor options. There is something for everyone, so you are sure to find quite a few aspects of the diet that you enjoy.

The basic foods that you should eat include:

Meat
Fish
Eggs
Fruits and vegetables
Nuts and seeds
Herbs
Spices
Healthy fats and oils

The basic foods that you should avoid include:

Processed foods
Sugar
Soft drinks
Grains
Many dairy products
Legumes
Artificial sweeteners
Vegetable oil
Margarine
Trans fats

These foods will all be discussed in more detail further in this article.

Benefits of a Paleo Diet

There are many health benefits of a Paleo diet. Between a diet of whole foods and an active lifestyle, there will be lower rates of obesity, diabetes, high blood pressure, and heart disease. This type of diet also leads to major weight loss without counting calories and many other general health improvements.

You will feel better about yourself, have more energy, and think more clearly after becoming used to a diet of whole foods. This will allow for a more positive lifestyle in general.

To get you started with your paleo diet meal plan, here is a more specific food list of what you can eat and what you should avoid.

What to Eat

Meat

There are so many good options when it comes to the meat you can eat on this diet. You can eat beef, lamb, chicken, turkey, pork, and any other type of meat that has not been injected with unnatural supplements or antibiotics.

It is best to choose meat from animals that were grass-fed, raised in a pasture, and organic. This can be expensive, however, so if you can’t pay that much for meat, just choose the least-processed meats that you can afford.

Fish and other seafood

The possibilities with seafood are plentiful and include things like salmon, trout, shrimp, shellfish, and haddock. Seafood is normally low in calories and high in protein. It also contains many vitamins that you need in your diet.

Eggs

You can eat eggs in so many different ways, so there are plenty of options. It is best to choose eggs from free-range chickens. Eggs from chickens that were raised in a pasture, or that were enriched with omega-3 supplements are also a good option.

Vegetables

Vegetables are a great option for whole foods and can be used in breakfast, lunch, and dinner, as well as for a snack. Popular options include broccoli, kale, peppers, onions, carrots, and tomatoes, and can be eaten raw or cooked. You can also season vegetables anyway that you want, allowing variation from day to day.

Fruit

Fruit is great for breakfast or for a snack. It is also a fresh addition to a salad or other meals. You can choose from apples, bananas, kiwi, oranges, pears, avocados, strawberries, blueberries, blackberries, grapes, and many others.

Tubers

Tubers are great side dishes for meals. They include foods such as potatoes, sweet potatoes, yams, and turnips. These can also be prepared differently each time to add more variation to your diet.

Tree nuts and seeds

Another option for snacks or as an addition to a meal, tree nuts and seeds are a nutritious part of the diet. Pumpkin seeds, sunflower seeds, almonds, walnuts, and macadamia nuts are common choices.

Healthy fats and oils

While there are many oils and fats that are unhealthy, the healthy ones are an important part of the diet. You can use extra virgin olive oil, coconut oil, and many others for cooking.

Spices

You can spice up your meals with any natural spices. The options are nearly limitless and include sea salt, pepper, garlic, rosemary, nutmeg, and many others. Spices can be used to add extra flavor to meat, vegetables, and even seeds.

What to Avoid

Artificial sugars and high-fructose corn syrup

This includes things like soft drinks, juice, table sugar, candy, donuts and other pastries, and ice cream. While these foods may taste delicious, they are also detrimental to your health and especially to a Paleolithic diet.

Grains

While it may be tempting to eat bread products, it is important to avoid them when following a paleo diet meal plan. When avoiding grains, it is also important to avoid pasta, wheat, rye, and barley as well.

Legumes

This may be the most surprising food group on the list, as they are often considered healthy options in other diet plans. These foods include beans, lentils, peas, chickpeas, peanuts, and many others.

Dairy products

Not all dairy products are bad for a paleo diet meal plan, but most are. Those that are especially important to avoid are the low-fat options.

Vegetable oil

There are more versions of vegetable oil than what you see labeled as “vegetable oil” in the store. You also have to avoid soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil, and any others that are made with a vegetable product.

Trans fat

Trans fats are bad for nearly every diet in existence. They are commonly found in margarine and other processed foods. Not only are they bad for dieting, they are just detrimental to your overall health.

Artificial sweeteners

When reading ingredient labels, check for aspartame, sucralose, cyclamates, saccharin, and acesulfame potassium. These are all artificial sweeteners that are unhealthy and can ruin the progress you’ve made on your diet.

Processed food

One of the easiest ways to check for processed foods is to look for a label that says “diet” or low-fat. Both of these options are full of processed additives. Another common culprit of processed foods is meal replacements and anything made in a factory.

Modifying a Paleo Diet

Science has more recently decided that there are more modern food options that are still paleo-friendly. These options include butter that is made with milk from grass-fed animals, and gluten-free grains, such as rice.

With this modification, a paleolithic diet is more of a guideline than a strict set diet. Some people choose to add these options, while others choose to stick to the original diet. You do have the option to stray a bit from the recommended foods, as long as you play it safe and make sure the product is naturally made.

A couple other safe options for this diet are red wine and dark chocolate. In moderation, they can even be healthy. Red wine contains antioxidants and nutrients, and dark chocolate contains many important nutrients, as well.

Paleo Drink Options

Like every diet, water is the best option for this diet, but not everyone wants to drink water all of the time. If you want a little variety, other decently safe choices include tea and coffee, as they are made with all-natural ingredients. Tea and coffee have antioxidants and other nutrients that are beneficial to your health.

Paleo for Vegetarians

This diet is healthy since it is nutritionally balanced, but vegetarians need to be more careful. Much of the protein in this diet comes from the meat, and, since vegetarians can’t eat that, they have to find other ways to add protein and still stay within the limits of the diet. It is easy to do as long as you plan ahead and prepare foods that contain protein.

Things to Know Before You Begin

There are some things you should take note of before you switch to the paleo diet.

It is better to transition to a full whole foods diet slowly
The meals may become repetitive
You will not be able to eat out very often

Final Thoughts on Paleo Diet

Even foods that are considered healthy may contain some of the ingredients that should be avoided, so you have to be careful to read every ingredient list when you are on a paleo diet. There are drink, snack, and meal options for everyone, but vegetarians should be extra careful to consume enough protein in their diet.

While short-term results will be evident with this diet, it is important to make a long-term commitment in order to obtain lasting results. This isn’t a diet that you can work hard at for a few days, take a break, and then resume the following week. It requires dedication in order to see the long-term results.

This diet is healthy and will provide all of the nutrients that you need every day. It will improve your overall health, medical conditions, and way of life. You may also notice an increase in your overall energy.

(C)Power of Positivity, LLC. All rights reserved

Experts Explain the 10 Types of Saturated Fat (And Why They’re Not All Bad For You)

April 20, 2019 by Power of Positivity

When one thinks of fat, usually thoughts of weight gain follow, as well as all the unhealthy consequences that come along with it. Saturated fats have been a topic of controversy for quite some time.

Until very recently, many considered this fat one of the leading contributing factors to people developing heart disease. Nowadays, though, scientists question this assumption. People are also beginning to actually seek out saturated fat for health benefits!

What is clear, though, is that saturated fats are not just one specific nutrient; Saturated fats include a grouping of a variety of different fatty acids which all have their own effects on our bodies.

To help you understand this fat a bit more, we will provide a description of the various different types of saturated fat you might encounter. Continue reading to learn more:

What Is Saturated Fat?

There are two different main classifications of fat, one is saturated fat, and the other, unsaturated fat. These two fat groupings differ in their chemical properties and structure in minor ways. For instance, while unsaturated fat remains liquid at room temperature, saturated fats usually remain solid.

Good examples of this include cheese, butter, fatty meat, tallow, lard, cream, palm oil, coconut oil, and cocoa butter.

The most common saturated fats consumed in a normal diet include:

Stearic Acid
Palmitic Acid
Myristic Acid
Lauric Acid
Capric Acid
Caprylic Acid
Caproic Acid

How Does Saturated Fat Affect Health?

Scientists nowadays generally accept that saturated fats are not the unhealthy fat once demonized as causing many of our health ailments.

Plenty of evidence shows that these fats do not, in fact, cause heart disease, as once thought.

It is still commonly believed though that replacing saturated fats with unsaturated fats may improve your heart health, and reduce your risk of having a heart attack. From this, it is easy to assume that saturated fats must be bad then. In fact, this only tells us that unsaturated fats are protective in nature, where saturated fats are neutral when it comes to heart health.

Types Of Saturated Fat:

1. Stearic Acid

Stearic acid, a type of fatty acid, contains 18 carbon atoms. It is the second most commonly consumed saturated fatty acid in a typical American diet.

When compared to other saturated fats or carbs, stearic acid has the ability lower LDL, or “bad,” cholesterol ever so slightly. Because of this, it may be seen as one of the healthier saturated fats one might consume.

Some studies show that this fatty acid is converted, at least in part, to oleic acid. Oleic acid is a healthy unsaturated fat that occurs naturally in your body. In estimation, though, only 14% of stearic acid converts to oleic acid; therefore, its effects aren’t necessarily that strong.

Probably the best source of stearic acid is from animal fats. It’s often hard to find this acid in meaningful quantities from plant sources, with the exception of cocoa butter, palm kernel, or coconut oil.

Of the different types of saturated fats, stearic acid is to be considered the best saturated fat for health. It likely will not raise your risk of developing heart disease, even for those who eat diets especially high in stearic acid.

2. Palmitic Acid

The most common of the saturated fatty acids found in both plants and animals is palmitic acid. Back in 1999, this acid made up over 56% of the total fat consumption of the population of the United States!

Of all the different sources of palmitic acid, palm oil is the most concentrated. Of the saturated fats found in dairy and red meat, it makes up roughly one quarter.

When compared to unsaturated fats or carbs, this fatty acid raises LDL and total cholesterol without negatively affecting your levels of HDL, or “good,” cholesterol.

Elevated levels of LDL cholesterol provide one of the best indicators of heart disease risk. Not all LDL is the same though; a better indicator of heart disease risk is the occurrence of high-frequency LDL particles, and also smaller, denser LDL particles.

Even though this fatty acid may raise your levels of LDL cholesterol, it is mostly because of an increase in levels of these larger LDL particles. Many researchers now believe that higher levels of these larger LDL particles should not cause concern. This is still up for debate.

Also, when fatty acids, like linoleic acid, are eaten in combination with palmitic acid, they can negate some of its negative effects on your cholesterol levels.

Palmitic acid is also believed to negatively affect areas of one’s metabolism. In recent research done on both humans, and mice, a diet high in palmitic acid reduced the occurrence of physical activity and also negatively affected dieters’ moods.

Multiple studies done on humans have found that diets high in palmitic acid can end up reducing the number of calories burned by the individual.

3. Myristic Acid

Myristic acid is known to cause a large increase in LDL and total cholesterol, in comparison to consuming carbs or palmitic acid. It is believed, however, to not affect HDL cholesterol levels.

The effects of myristic acid are much more pronounced than those of palmitic acid. In the same vein as palmitic acid, this fatty acid increases levels of large LDL particles which, as previously stated, isn’t too concerning.

This acid is rarely consumed as a part of a normal diet and isn’t found in high concentrations in most food items. Some fats and oils which do contain this fat include palm kernel and coconut oil, though they also contain more beneficial fatty acids which negate myristic acid’s negative effects.

4. Lauric Acid

Of the medium-chain fatty acids, lauric acid is the longest.

More than any other of the fatty acids, lauric acid raises total cholesterol. This large increase is due mostly to an increase in your HDL, or “good,” cholesterol, though.

Relative to your good cholesterol levels, lauric acid reduces your total cholesterol levels! This all works to actually lower your risk of developing heart disease!

Of all the saturated fatty acids, lauric acid is believed to most beneficial to your HDL cholesterol levels. Lauric acid makes up a large portion of both coconut oil and palm kernel oil. Most other oils only contain small amounts of lauric acid.

5. Caprylic Acid

Caprylic acid is considered a medium-chain fatty acid. It’s name comes from the Latin term for a female goat, which is “capra” because goat milk provides one of the best sources of Caprylic.

Long-chain and medium chain fatty acids are metabolized by our bodies differently. Medium-chain fatty acids are much easier for our bodies to absorb, and they are brought straight to our liver in order to be metabolized.

Some potential benefits of these medium-chain fatty acids include:

Increased weight loss: Multiple studies show that a diet higher in medium-chain fatty acids (rather than long-chain) results in a slightly higher amount of calories burned throughout the day.
Improved insulin sensitivity: Evidence also shows that medium-chain fatty acids have the amazing ability to increase our insulin sensitivity.
Anti-seizure: Medium-chain fatty acids, in particular capric acid, is believed to offer anti-seizure effects, especially in conjunction with a ketogenic diet.

Of these medium-chain fatty acids, capric acid is the one most commonly consumed. Roughly 5% of palm kernel oil is capric acid, and 4% of coconut oil. It can be found in small amounts in some animal fats as well.

6. Caproic Acid

Caproic acid is another member of the “capra,” or medium-chain, fatty acid groupings. It functions similarly in the body to caprylic acid in that it bypasses the liver in order to metabolize quickly.

7. Capric Acid

Last of the “capra,” or medium-chain fatty acids is capric acid. In the same vein as the previously mentioned medium-chain fatty acids, this amazing fat can bypass your liver in order to provide you with a quicker source of energy. Capric, along with the previous 2 “capra” acids, give coconut oil its purported beneficial properties.

8. Butyric acid

Butyric acid, along with the next 2 fatty acids are members of what’s called the short-chain fatty acid grouping. These are considered short chain due to them containing fewer than 6 atoms of carbon.

Of the many short-chain fatty acids, the most prominent are:

Butyric acid
Propionic acid
Acetic acid

These types of fatty acids are formed when the healthy bacteria in your gut ferments the fiber you consume in your colon.

Most of your body’s exposure to these types of fatty acids will be from what’s produced in your colon, not from dietary intake. They are very uncommon in the wild and are only found in trace amounts in fermented foods and dairy fats.

When one thinks of the many health benefits of a high fiber diet, they are usually actually brought on as a result of the short-chain fatty acids produced as a result. As an example, butyric acid provides a vital source of energy for the cells that line the inside of your colon.

The type of fiber that increases the occurrence of short-chain fatty acids in your colon is called prebiotic fiber. Prebiotic fibers include pectin, inulin, resistant starch, and arabinoxylan.

9. Propionic Acid

Propionic acid, another standout member of the short-chain fatty acid grouping, also naturally occurs as a result of the digestion and fermentation of food in your gut. Similar to butyric acid, the best way to get more propionic acid in your diet is to up your fiber intake.

10. Acetic Acid

Last, but not least, is acetic acid. This short-chain fatty acid is what gives vinegar its characteristic sour smell! In fact, white vinegar is simply a dilution of acetic acid. Besides making for a great cleaning product, acetic acid offers you benefits in the same vein as the other short-chain fatty acids. If you’re looking to expose your body to more acetic acid, without downing pints of vinegar, consider upping your fiber intake in order to supplement your body’s acetic acid intake.

FINAL THOUGHTS ON SATURATED FAT FOR HEALTH

It is easy to see why people are now seeking out saturated fat for health benefits. Saturated fat is not the heart attack causing devil it was once believed to be.

While not all types of saturated fats provide benefits, most do offer some benefits. At worst, they tend to be only neutral to our health. With continued research, more and more evidence points to saturated fats as a perfectly safe and healthy source of nutrition for your diet.

Science Explains 3 Proven Ways to Lose Weight Fast

April 19, 2019 by Power of Positivity

People are always looking for quick and easy ways to lose weight. Unfortunately, the popular fad diets and “fast” weight loss methods don’t typically work as planned. Many times, the fast way isn’t the right way, and most people just end up gaining the weight back.

The fact is that weight loss, while it is a unique and individual experience for all, generally takes time. It requires permanent lifestyle changes that are focused on improving overall health. That’s why a lot of quick fixes don’t work; if they’re not continual habits, the weight will find its way back.

But this doesn’t mean that it’s impossible to lose weight at a fast rate in a healthy way. All this means is that to maintain those results, you have to keep performing those new habits. In order for this to work, your fast weight loss methods have to be sustainable and medically healthy.

Still, this is easier said than done. With so many options and so much information out there, it’s hard to know where to start and how to get the best results. To help you out, here is how science explains some proven ways to lose weight fast.

Science Explains 3 Proven Ways To Lose Weight Fast

1. Plan

Planning is crucial in ensuring healthy and effective weight loss. Many people make the mistake of believing weight loss is an easy, non-complex subject. Surely it’s just about calories, right? You just have to burn more calories than you consume, right?

Sadly, this is not how it works. Each human body is unique and has its own way of handling food processing, calorie-burning, and other efforts. In addition, some bad habits that spawn from a lack of planning can completely halt progress. Here are some areas to look out for.

a) Metabolic Rate

Metabolic rate is fairly important. It determines how adept your body is at converting food into calories and then into energy for the body to burn them off. Blindly cutting down on calories and winding up with a severe deficit is very bad for the body.

This act slows metabolism and puts you in starvation mode, which prompts your body to pile on and store fat. On top of that, doing so will also mean you don’t get the necessary amount of nutrients to begin with, which will really slow your metabolism down as your body scrambles to make up for what it lacks.

b) Calorie Intake

The amount of calories you need to eat to achieve your goals is often an exact science. It’s just about figuring out what your needs are so you can find the right figure. This is based on things like your weight, activity levels, and any health conditions you have that may prove to be a hindrance.

We’ve touched on this briefly when discussing metabolic rates, but eating too few calories is bad for you and can actually cause more weight gain. You should never consume less than 1,200 calories in any one day, no matter how much weight you want to lose.

At the same time, not planning and tracking your calories at all and going over your limit means you’ll never lose any weight. It’s about finding the right balance!

c) Eat Mindfully

When you don’t plan your meals, you don’t have a set time to sit down and focus on nothing but eating. It also means a more rushed effort to find easy-to-make foods (which often aren’t very healthy).

If you tend to eat while in a hurry, you’re likely to wind up not being aware of what you eat. You’ll grab chips to sit in front of the TV. You’ll eat well past feeling full if you’re on your computer the whole time. Or you’ll pick up a burger so you can eat it while rushing downtown.

Your best bet is to sit at a table while eating and focus on the food at hand. Try not to do anything at the same time that could distract you and cause you to overeat. Chew slowly so you have time to register when you get full. Planning meals in advance will also allow you to handpick foods made with healthy nutrients – obviously more positive for you all around.

2. Diet

Diet is the most important part of losing weight. Skip the fad diets, restrictive meal plans, and expensive (and dangerous) meal replacement smoothies. Instead, opt for sustainable diet changes that you’ll be happy keeping up for the rest of your life. Here are some places to start.

a) Reduce portions

Cutting your portions in half will provide you with lots of leeways. It can be tough but eat more slowly and you’ll feel full a lot faster. You can also drink a glass of water before and after your meal to enhance fullness.

b) Be smart about carbs

You need to eat carbs to get energy, fiber, and satiety. But you need to pick and choose them correctly. Opt for carb options with low glycemic index figures. Whole grains are much better than refined ones, for example, in terms of nutritional value.

c) Go for lean protein

Proteins boost your body’s calorie-burning capabilities, as your body expends more energy-burning them as opposed to fat or carbs. Lean proteins are a great option compared to red, fatty meats as they have fewer calories. Options include:

Whitefish
Chicken breast
Other poultry
Dairy
Nuts
Soy
Beans

d) Eat more fiber

Fiber keeps your digestive system healthy, allowing your body to expel waste material efficiently so you don’t build up fat. You can get lots of fiber from most plant-based foods! Adding more fiber to your diet is definitely one of the proven ways to lose weight fast.

e) Learn to appreciate fat

People and companies have made everyone feel guilty for eating any kind of fat for years. While trans fat is definitely bad for you, lots of healthy polyunsaturated or monounsaturated fats exist – and they’re immeasurably good for you.

f) Stop drinking carbonated drinks

The act of drinking doesn’t stimulate your body’s digestive system, so you can’t break down the components in these already unhealthy foods. They’re packed with sugar, dehydrate you, and don’t make you feel full. Some research even suggests that zero-calorie, no-sugar sodas still may boost hunger drive due to artificial sweeteners.

g) Drink less alcohol

Just one gram of many alcoholic beverages provides a shocking 7 calories, which is more than most types of proteins and carbohydrates. Plus, it means you’re more likely to binge on junk food later. It also lowers sleep quality, which in turn reduces energy the next day and makes you hungrier.

h) Eat fermented foods

These foods may have acquired tastes, but they’re packed with probiotics which help your digestive system. They’re great for boosting positive bacteria growth, and many are known for combating obesity in many forms, especially in women. Here are some examples of fermented foods.

Yogurt
Sauerkraut
Tempeh
Kimchi
Miso
Kefir

i) Eat vegetables low in carbs

Veggie carbs are healthy ones, but if you’re eating carb-filled vegetables and standard carbs too, you’re going to wind up suffering from the excess. Here are some great, delicious vegetable options that are low in carbs:

Spinach
Broccoli
Cabbage
Cauliflower
Kale
Lettuce
Cucumber
Tomatoes
Swiss chard
Brussel sprouts

3. Lifestyle

Much of a successful weight loss plan involves long-term lifestyle changes. They’re definitely some of the most difficult parts of these efforts to commit to, but they provide amazing benefits. Here are some ways you can alter your lifestyle in order to lose weight fast.

a) Exercise Moderately

Exercising can help the body burn off excess calories. This keeps the body fit and healthy, boosting overall energy levels and positive thinking. It’s worth noting, though, that in terms of a “fast” weight loss option, it may not be as effective; many people actually put on an extra pound or two when they first start working out.

Do note that exercise can also lure you into a false sense of security, causing you to eat more when you’re tired and basking in the post-workout glow. Make sure you’re balancing your calories well when you start exercising!

b) Lift Weights

Weight-lifting at the gym is a great way to burn off calories, speed up your metabolism, and enjoy a positive weight loss experience more quickly. Do note, of course, that muscle mass is heavier than fat. If you do this, pay less attention to the scale and more to how you look and feel!

c) Sleep Better

Studies have found a lot of links between obesity and a lack of sufficient sleep. There are a lot of possible reasons for this, but it’s likely due to the metabolism slowing down so you can conserve energy and function without the restorative sleep you need.

A lack of sleep also increases the production of the stress hormone cortisol, which triggers the storage of fat in the body and makes it hard to lose weight fast. It also stops hormones that suppress the appetite from functioning properly. As a rule, you should try and get between 7 and 9 hours of sleep every night in order to be well-rested.

d) Learn To Manage Stress

Stress causes excessive cortisol production, which causes your body to store fat in order to keep you full. This hormone also tells your body that you need more glucose, making you crave carbs and sugars, so you’re likely to eat unhealthy foods.

There are plenty of ways to manage stress, including through meditation, journaling, social activity, taking time for self-care, and even speaking to a therapist. Life is definitely stressful, but when that starts becoming a hindrance to a healthy life, something has to be done about it.

Final Thoughts On Some Proven Ways To Lose Weight, According To Science

The road to long-term, healthy weight loss is paved with bumps and sharp turns. But if you arm yourself with the right knowledge, you’ll get into gear quickly and with clear results from the get-go.

Of course, not all weight loss methods work for everyone. It takes patience and time to find a combination that works for you. But by using these 3 proven ways to lose weight fast, you’ll be on your way much more quickly.

Remember, you should always speak to a doctor before opting to begin a new diet, lifestyle change, or health-related regimen! While these methods are sure to have positive effects on all people, their overall effectiveness, and the specifics, will vary from person to person. Don’t be afraid to experiment!

Here are 30+ healthy crock pot recipes for breakfast.

1. Veggie Omelet

2. Mozzarella Frittata with Spinach

3. Sticky Buns

4. Frittata with Feta, Roasted Red Pepper, and Artichoke Hearts

5. Raspberry Steel Cut Oatmeal

6. Quinoa Energy Bars

7. Pumpkin Spice Oatmeal

8. Overnight Oats and Quinoa

9. Overnight Apple Oatmeal

10. Huevos Rancheros

11. Casserole

12. Greek Eggs Casserole

13. Crockpot Banana Bread

14. Creamy Homemade Yogurt

15. Coconut Cranberry Quinoa

16. Chocolate Chip French Toast

17. Carrot Cake & Zucchini Bread

18. Coconut Milk and Banana Steel-Cut Oatmeal

19. Apple Granola Crumble

20. Tater Tot Egg Bake

21. Cheese, Shrimp, & Grits

22. German Chocolate Oatmeal

23. Cinnamon Rolls

24. Ginger Pumpkin Bread

25. Creamy Banana French Toast

26. Crustless Spinach with Feta Quiche

27. Mexican Fiesta Frittata

28. Peach and Blueberry Oatmeal

29. Breakfast Burritos

30. Frittata with Feta, Tomato, and Zucchini

Final Thoughts on Crock Pot Recipes For a Quick and Healthy Breakfast

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