I made this guide for my mom because she is trying to eat more plant based! I hope this helps you too :)

- B1 (Thiamine)
 - B12 (Cobalamin)
 - B2 (Riboflavin)
 - B3 (Niacin)
 - B5 (Pantothenic Acid)
 - B6 (Pyridoxine)
 - B7 (Biotin)
 - Folate
 - Vitamin A
 - Vitamin C
 - Vitamin D
 - Vitamin E
 - Vitamin K

- Calcium
 - Copper
 - Iron
 - Magnesium
 - Manganese
 - Phosphorus
 - Potassium
 - Selenium
 - Sodium
 - Zinc

B1: Maintains healthy hair, nails and skin and aids in mental focus and brain function.
-Nutritional yeast, pine nuts, soymilk, sunflower seeds, sesame seeds, green peas, asparagus, most beans, rice bran, watermelon, whole grains, macadamia nuts, artichokes, coriander.

B12: Red blood cell production, needed for optimal brain function to prevent depression and mania. Aids in digestion and improves iron uptake.
-Fortified almond milk, fortified cereals, spirulina, vegan protein powder and nutritional yeast. I just take a B12 tablet J

B2: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function.
-Whole grains, almonds, sesame seeds, spinach, fortified soy milk, mushrooms, quinoa, buckwheat and prunes.

B3: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function.
­-Chili powder, peanuts, peanut butter, rice bran, mushrooms, barley, potatoes, tomatoes, millet, chia seeds, whole grains, wild rice, buckwheat, green peas, avocados, and sunflower seeds.

B5: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function.
-Nutritional yeast, paprika, mushrooms, sunflower seeds, whole grains, broccoli, avocados, tomatoes, soy milk, rice bran and sweet potatoes.

B6: Aids in maintaining homeostasis, prevents anxiety by helping the amino acid tryptophan to convert to niacin and serotonin for healthy nerve function. Also helps ensure a healthy sleep cycle, appetite, and mood. Helps with red blood cell production and immune function.
- Almonds, chia seeds, peanuts, sweet potatoes, peanut butter, onions, oats, tomatoes, carrots and walnuts.

 B7: Converts food to energy, helps reduce blood sugar by synthesizing glucose, helps make and break down fatty acids needed for healthy hair, skin and nails.
- Almonds, chia seeds, peanuts, peanut butter, sweet potatoes, oats, onions, tomatoes, carrots and walnuts. 

Folate: Merges with B12 and Vitamin C to utilize proteins and is essential for healthy brain development and for healthy red blood cell formation.
- Spinach, beans, lentils, asparagus, lettuce, tomatoes, broccoli, avocados, mangoes, oranges, whole grains, basil, peanuts, artichokes, peanut butter, cantaloupe, walnuts, flax seeds, sesame seeds, cauliflower, sunflower seeds, peas, celery, hazelnuts, and chestnuts.

Vitamin A: Keeps skin healthy, improves immune system function and aids in the production of healthy blood and cellular function.
- All leafy greens, sweet potatoes, pumpkin, carrots, winter squash, wheatgrass, grapefruit, cantaloupe, red bell peppers, orange bell peppers, and goji berries.

Vitamin C: Helps fight inflammation, improves your mood, and helps fight off diseases and colds. Beneficial for skin, hair and nails and supports natural collagen function in the body.
- All leafy greens, all vegetables, all fruits, chestnuts, goji berries. Oranges, lemons, limes and fortified orange juice are the best sources.

Vitamin D: Helps with bone health, digestive health, overall metabolic health, and important in preventing muscle weakness, cancer and depression.
- All types of mushrooms, fortified cereals, almond milk, soy milk and the sun!!

Vitamin E: Protects your skin, fights the look of aging. It’s a powerful fat soluble antioxidant that helps protect cell membranes against damaged caused by free radicals. Helps with cholesterol.
- All nuts, all seeds, avocado, spinach, rice bran, wheat germ, whole grains, broccoli, mango, tomatoes, kiwi fruit, swiss chard, olives, mustard greens and asparagus.

Vitamin K: Helps with blood clotting to prevent excessive bleeding. Also helps prevent blood clots. Important for protecting our bones and prevents easy breaks and fractures.
-Kale, spinach, romaine lettuce, swiss chard, parsley, Brussel sprouts, broccoli, cabbage, blueberries, prunes, grapes and raspberries.

Calcium: For bone building, as well as responsible for proper muscle contraction, maintenance of the heartbeat and transmission of nerve impulses.
-Broccoli, Brussel sprouts, butternut squash, carrots, cauliflower, kale, sweet potato, chickpeas (hummus), lentils, pinto beans, black beans, kidney beans, fortified almond milk, fortified soy milk, whole wheat, fortified orange juice, orange and raisins.

Copper: Helps with bone and connective tissue production. Also helps produce melanin. Without it you can cause osteoporosis, joint pain, lowered immunity and helps absorb iron.
-Kale, mushrooms, sunflower seeds, pumpkin seeds, cashews, sesame seeds, chickpeas, prunes, avocado, and tofu.

Iron: Needed to make proteins, such as hemoglobin and myoglobin in the blood. It helps carry oxygen from our lungs to our tissues. Iron rich foods should be eaten with foods high in Vitamin C to help with absorption.
-Molasses, dark leafy greens like kale and spinach, tofu, whole grains, beans, nuts and seeds.

 Magnesium: Important nutrient for a host of regular enzymatic functions throughout your body. Helps with energy, insomnia, irritability, anxiety, lack of energy and fatigue, joint pain, low blood sugar, lack of concentration and PMS. 
-Oats, almonds, cashews, cocoa and cacao, seeds, all leafy greens, bananas, sweet potatoes, whole grains, beans and brown rice.

Manganese: Required by the body for proper enzyme functioning, nutrient absorption, wound healing and bone development.
-Hazelnuts, pecans, walnuts, almonds, cashews, pistachios, pumpkin seeds, chia seeds, sesame and flax seeds, whole wheat bread, tofu and beans.

Phosphorus: Required for proper cell functioning, regulation of calcium, strong bones and teeth, making of ATP, and helps with anemia, muscle pain, bone formation and weakened immune system.
-Pumpkin seeds, sunflower seeds, chia seeds, sesame seeds, flax seeds, Brazil nuts, tofu, beans and lentils.

Potassium: Important mineral for the proper function of all cells, tissues and organs in the human body. Helps with your nervous system and shin splints or locked toes.
-Lima beans, swiss chard, sweet potato, potatoes, soy milk, spinach, avocado, lentils, pinto beans and coconut water.

Selenium: Mineral that is needed in small amounts by the body to help regulate the thyroid hormones and support a healthy immune system. It is also an antioxidant that protects cells from damage due to free radicals.
-Mushrooms, couscous, whole wheat pasta, rice, oats, Brazil nuts, sunflower seeds, tofu and beans.

Sodium: Needed for proper muscle contractions, nerve transmissions, maintaining pH balance and hydration.
-Everything has sodium, don’t worry about this one. If you use table salt, you are good. (But don’t use too much or it will cause bloating). Drink lots of water when consuming sodium.

Zinc: Helps your body with carbohydrate metabolism, efficient production of testosterone to prevent estrogen dominance, helps enhance skin and nails, helps enhance your sense of smell, healthy growth, healthy eyesight, wound healing and your immune system. 
-Beans, legumes, nuts, seeds, oats, wheat germ, and nutritional yeast.


 Human disease is caused by wrong rhythm of life, by ignorance of the law of periodicity. The appearance of man on the planet is not the cause of disease. There was disease in the mineral, vegetable, and animal kingdoms long before man. The basic cause of disease are mistakes about the law of periodicity, the law regulating the processes of nature. The law of periodicity can be studied in sexuality, for example such as it expresses itself in woman, in particular. By following this arrangement of nature, the cyclic manifestation of sexual impulses, important discoveries about the rhythm of life could be made. The application of this understanding would eliminate most causes of disease. The knowledge of the law of periodicity is in itself an entire discipline, which will be given to mankind when it proves itself able to comply with the laws of life.

 Mankind has never sought to apply these laws, even though the wise men of all ages have intimated their existence. The planetary hierarchy casts no pearls. Pearls will be given to mankind, when it proves itself able to estimate their true value. All disease is caused by mistakes made about laws of nature and laws of life in this life or in past lives. Some people in the esoteric field assert that disease can be cured in some cases, but that this is possible only if you know the causes (in past lives) and, having a full knowledge of each particular cause-effect condition. Otherwise, the consequence will be that a certain organ is cured, but not the constitution, so that the disease is transferred to another organ….or the “germ of disease” may be transferred to a higher “envelope” and must work itself out in the next incarnation, if not in this one. So once again, the cause of disease MAY lie in past incarnations.

To look at a few things more specifically:
  -Diseases that result from hatred (criticism and judgment) depend on energies going from the throat center to the navel center. 

   -The organism(body or being), has been whipped up to abnormal performance through stimulants, and the individual will have to pay for this. 

   -Physical disease is the result partly of wrong stimulation, over-stimulation, wrongly applied stimulation, or some sort of inner tension; partly of inhibitions, psychic deprivation, or congestion of energies. 

   -Irritation results from self-interest, self-sufficiency, and self-satisfaction. 

 The cause of disease is not only, as many sects believe, illogical thinking. If that were the case, then everybody would be incurably ill. It’s also important to note that the zodiac signs each have a certain mineral(cell salt) that they associates themselves with..and in tern, they associate themselves with a particular body part. When we’re in compliance and in rhythm with these minerals, disease may also be avoided, or at the very least, we can minimize damaging effects that are created from their deficiency.
The 12 zodiac cell salts are as follows:

Aries - Potassium Phosphate, Rules the head, face, brain, eyes, muscles, pineal gland. Said to be good as a brain food helpful for nerve and brain imbalances. Foods containing this salt include Parsley, Beans, Beets, Carrots, Linseed Meal, Peanuts, Milk, Buttermilk, Cheese and Avocados.
Diseases: Headache, migraine, pimples on the face, sinus problems, nosebleeds, fever, inflammation, haemorrhage, high blood pressure, burns, scalds, toothaches, baldness.

Taurus - Sodium Sulphate, Rules the neck, throat, thyroid gland, vocal chords, larynx, chin, lower jaw, ears, tongue, vocal chords, tonsils. Said to be good in regulating the water supply in the body system, decreasing or increasing it as needed. Foods containing this salt include Cauliflower, Lettuce, Cabbage, Turnips, Radishes, Onions, Egg Yolks, Celery, Brussel Sprouts, Kohlrabi, and Milk.
Diseases: Gout and joint inflammation, sore throat, Tonsillitis, stiff neck, tension, excess weight, under-active thyroid gland.

Gemini - Potassium Chloride, Rules the arms, shoulders, fingers, upper ribs, lungs, bronchial tracts, trachea, thymus gland, nerves and nervous system. Said to be good for forming and distributing fibrin throughout the body, thereby moderating coagulation. When clogging occurs, it is associated with sinus and throat problems as well as fibrous growths. Foods containing this salt include Cheese, Egg Yolks, Radishes, Coconuts, Lentils, Carrots, Spinach, Asparagus, and Sauerkraut.
Diseases: Those associated with the nerves, nervous strain, chest and lung complaints, asthma, insomnia, amnesia, all diseases in the arms, shoulders, hands, corrupted blood.

Cancer - Calcium Flouride, Rules the stomach, breasts, breastbone, alimentary canal, lower ribs, womb, pancreas. Said to be good for muscle and ligament tonicity, (thus helping prevent muscle prolapsis) as well as healthy teeth enamel. Foods containing this salt include Turnips, Asparagus, Beets, Goat Cheese, Kelp, Garlic, and Pineapple.
Diseases: Stomach and digestive complaints, upset stomach, breast disorders, lymphatic system disorders, obesity.

Leo - Magnesium Phosphate, Rules the heart, upper back, spine, spleen, aorta, circulation. Said to be good for healthy nerve tissue, thus assisting nerve transmission. Foods containing this salt include Cauliflower, Cabbage, Asparagus, Beechnuts, Almonds, Whole Wheat, as well as fruits such as Lemons, Limes, Oranges, Grapefruit, Figs, Gooseberries, Peaches, and Cherries.
Diseases: Heart problems, hardening of the arteries, high or low blood pressure, spinal and back problems, blood disorders, all sicknesses in the ribs and sides, the yellow-Jaundices.

Virgo - Potassium Sulphate, Rules the stomach, intestines, nervous system, abdomen, lower dorsal nerves, bowels, nails, spleen. Said to be good for circulation of oils through our body, which supposedly assists digestion and kidney function, as well as excretion of toxins through the skin. Foods containing this salt include Cauliflower, Lettuce, Cabbage, Onions, Celery, Brussel Sprouts, Tomatoes and Cucumbers.
Diseases: Anxiety, nervous tension, bowel and digestive system disorders, intestinal disorders, abdominal disorders.

Libra - Sodium Phosphate, Rules the kidneys, lower back, lumbar region, buttocks, adrenal glands, blood vessels, skin. Said to be good for balancing the acid-alkaline function in our bodies, thus helping all acid conditions which affect the nervous system. Foods containing this salt include Cottage Cheese, Eggs, Buttermilk, Brown Rice, Tomato juice, Cirtus fruits and juices, Whole Wheat products, Lentils, Vegetable Greens, Asparagus, and Parsley.
Diseases: Associated with the kidneys and any problems that arise with them, obesity, cholesterol problems, acne, etc.

Scorpio - Calcium Sulphate, Rules the reproductive organs, sexual organs, bowels, excretory system. Said to be good for building and sustaining epithelial tissue, thus supposedly good for all skin diseases. Foods containing this salt include Cauliflower, Lettuce, Cabbage, Turnips, Radishes, Onions, Egg Yolks, Celery, Brussel Sprouts, Kohlrabi, and Milk.
Diseases: Associated with ailments of the reproductive and excretory systems, stone in the bladder, ruptures, and other diseases related to their genital organs.

Sagittarius - Silica, Rules the thighs, liver, hips, arterial system, pelvis, femur.
Said to be good for building and maintaining skin, hair, nails, and nerve coverings, as well as removing decomposed matter from the skin. Foods containing this salt include Endive, Barley, Oats, raw Cabbage, Cucumber skins, Shredded Wheat, Rye and Whole Wheat products, Spinach, Peas, Carrots, Gooseberries, and Strawberries.
Diseases: Complaints of liver, weight issues and over-indulgence in food, alcohol and drugs.

Capricorn - Calcium Phosphate, Rules the knees, joints, bones, skin, teeth. Said to be good as a bone builder and helpful in any bone disease. Foods containing this salt include Parsley, Beans, Beets, Carrots, Linseed Meal, Peanuts, Milk, Buttermilk, Cheese and Avocados.
Diseases: Dental problems, skin problems, arthritis, all diseases related to knees, joints, either by strains or fractures.

Aquarius - Sodium Chloride, Rules the ankles, circulatory system, Achilles heel, calves, shins, breath, eyesight. Said to be good for regulating the water supply throughout the body, thus affecting elimination and how “cool” or “hot” we are regardless of the temperature. Foods containing this salt include Onions, Celery, Tomatoes, Almonds, Apples, Spinach, Peaches, Pecans, Lentils, Sauerkraut, Eff Yolks, Swiss chard, and Roquefort and Goat Cheese.
Diseases: Circulatory problems, varicose veins, anxiety, muscular spasms, arthritis, palpitations.

Pisces - Ferrous Phosphate, Rules the feet, toes, lymphatic system, adipose tissue. Said to be good for transporting oxygen throughout the body, thus aiding circulation which assists the purifying and stimulating of internal organs. Foods containing this salt include Raisins, Prunes, Plums, Grapes, Figs, Oranges, Spinach, Currants, Mushrooms, Dates, Beets, Wheat Bran, and Lima Beans.
Diseases: Addiction to alcohol or drugs, suspension of normal functioning, general lethargy, all diseases in the feet, colds, immune system problems, fluid retention, hormonal imbalances, chilblains, glandular problems.

anonymous asked:

Hey my hair tend to get thinner and thinner and I really don't know why :/ I don't dye it more often than I used to before going vegan and I really try to eat enough nuts and legumes to get enough protein and iron. Is there anything else I could eat more / less? Thank you ✨ PS: in about one week I have my first vegan anniversary 🤗

Congratulations on your vegan anniversary, you’re doing something really positive and you should be proud of yourself. As for the issues you’re experiencing, I want to preface by saying I’m not an expert in nutrition or a doctor, so my advice is just based on experience and research. If this is a dietary issue, it’s probably not protein, it sounds like it is more likely to be zinc. You get good amounts of zinc in beans, nuts, seeds, wheat bran, and wheat germ. Try to increase your amount of zinc, as well as B12 and protein just to be safe. It’s also worth tracking your vitamins for a few weeks with an app so that you can identify any potential issues. Even if you feel you’re getting enough B12 and zinc, try eating more for a short time to see if you see any improvement; since different people need different amounts and absurd at different rates. I’d recommend supplementing too, this is a great one, you can buy it from the vegan society directly or on amazon.

While protein deficiencies aren’t common, zinc and b12 deficiencies very much are for both meat eaters and vegans in modern diets, and its usually easily reversible so try not to worry too much. If symptoms persist more than a few weeks and you’re sure you’re getting enough zinc, b12 and iron, then the issue might not be dietary, hair thinning can result from stress, genetics, other medical conditions or even hair products, so you might want to seek advice from a doctor if you don’t see any improvement. 

So many of you may or may not know about this whole “negative calorie” food ordeal, there are myths going around saying that certain foods take more energy to digest than give in calories which makes it a negative calorie food. With this being said there are some foods that do take more energy expenditure but not ALWAYS. In my opinion, this was a way for people to lose weight and became its own little diet plan, but the problem with this whole thing is there is very little to no evidence that this “negative calorie” is true.  If we look up the foods that supposedly have zero calories (which I will list), you will just see they have very low calories compared to other foods and the majority, if not all of them are a fruit and vegetable.  As discussed many times before, you should implement a fruit and vegetable in your meal plans and everyday eating, so realistically you should be eating these without having to think about the amount of calories.  So in this post I am going to vaguely discuss with all of you the low calorie foods, for some of you this may be new information and for others, you may already implement these into your eating regimen.  

  1. Watercress- 4 calories per cup (produce) (has tons of antioxidants)
  2. Arugula- 5 calories per cup (produce)(vitamin K) (antioxidants)
  3. Celery- 6 calories per stalk (produce) (vitamin K)
  4. “Bok Choy”- 9 calories per 5 leaves (Asian green) (produce) (Vitamin C and vitamin A)
  5. Radish- 17 calories per cup (produce) (Vitamin C)
  6. Zucchini- 31 calories per medium zucchini (produce) (Fiber, potassium, vitamin B6, magnesium, and vitamin K)
  7. Cucumber- 22 calories per ½ cucumber (produce) The skin holds the majority of fiber
  8. Plum- 30 calories per plum (produce) (antioxidants)
  9. Grapefruit- 37 calories per half grapefruit (produce) (Vitamin C) (helps lower blood pressure and cholesterol)
  10. Strawberries- 49 calories per cup (produce) (high fiber) (Vitamin C)
  11. Honeydew melon- 61 calories per cup (produce) (potassium and vitamin C)
  12. Blackberries- 62 calories per cup (produce) (fiber) (antioxidants and vitamin K)
  13. Bulgar- 76 calories per ½ cooked (grains) (high fiber) (can help with blood sugar)
  14. Soba noodles- 113 calories per cup cooked (grains)
  15. Teff- 128 calories per ½ cup cooked (grains) (fiber, magnesium, calcium and phosphorus)
  16. Wheat bran- 31 calories per ¼ cup (grains) (magnesium and vitamin B) (fiber)
  17. Popcorn,air popped- 31 calories per cup (grain)
  18. Rice cakes, plain- 35 calories per cake (grain) (avoid flavored options; has added sugar)
  19. Shirataki noodles- 0 calories per 3 oz. (grains) (fiber) (Asian noodles)
  20. Sandwich thins- 100 calories per thin (grains) (whole wheat preferable)
  21. Turkey breast, deli meat- 72 calories per 3 oz (meat) (avoid honey roasted; has added sugars)
  22. Cod- 70 calories per 3 oz (meat) (Selenium) (Alaskan water; preferably)
  23. Mussels- 73 calories per 3 oz (meat) (high protein) (omega 3 fats)
  24. Turkey legs- 91 calories per 3 oz (meat) (high protein) (avoid eating the skin for less fat)
  25. Chicken breast- 92 calories per 3 oz (meat) (high protein)
  26. Pork tenderloin- 92 calories per 3 oz (meat) (thiamine) (high protein)
  27. Eye of round steak- 100 calories per 3 oz (meat) (protein)
  28. Silken tofu- 31 calories per 3 oz  (legumes) (plant based protein)
  29. Refried beans- 91 calories per ½ cup (legumes) (magnesium, phosphorus, iron)
  30. Canned kidney beans- 108 calories per ½ cup (legumes) (protein and fiber)
  31. Lentils- 115 calories per ½ cup (legumes)  (high protein) (fiber, vitamins and minerals)
  32. Liquid egg whites- 25 calories per 3 TBSP (dairy) (amino acids and protein)
  33. Mozzarella, part skim- 71 calories per 1 oz (dairy)
  34. Skim milk- 83 calories per cup (dairy) (calcium, vitamin D, phosphorus)
  35. Plain non fat yogurt- 137 calories per cup/depending on the brand (dairy) (protein and probiotics)
  36. Almond milk, unsweetened- 30 calories per cup (seeds/nuts)
  37. Powdered peanut butter- 45 calories per TBSP (seeds/nuts) (protein and fiber)
  38. Red wine vinegar- 3 calories per TBSP (seasonings)
  39. Thyme- 3 calories per TBSP (seasonings) (antioxidants)
  40. Cinnamon- 6 calories per 1 TSP (seasonings)

There are many other foods that may be low calorie that I have not mentioned on the list. I think for the most part, many people eat each of these things and do not realize their significance; which is why I shared some small bits of information about some of them.  I hope this was of help to many of you, the serving size could be different depending on the brands, and how it can be purchased, it is best to read the labels!

Your fitness blogger,Shay-lon xoxoxo

anonymous asked:

When my horse was really skinny we fed him a cup of vegetable oil in every feed but we also put him on pellets that we're designed for pregnant and feeding mares. I can't remember what brand but it really helped him! I understand the struggles of skinny horses!! All the best Xx

Alright! I did some research and consulting. For now the plan is wheat bran, a little bit extra of oat. Also beet pulp (not sure of translation) and rapeseed oil (?). Of course step by step and not much for the start, increasing slowly 😊

Thanks for help! I hope he will fill out eventually

More Than Gravity - Part 2

Pairing: Bellamy Blake/Clarke Griffin (minor: Wells Jaha/Raven Reyes, Nathan Miller/Monty Green, Jasper Jordan/Maya Vie)
Summary: One house, five (plus one) roommates, and a whole lot of figuring out what the hell they want out of life.
wc: ~4.6k
part: 2/? ( pt 1 )
a/n: Made myself a fun challenge for this fic: fitting in as many tropes as possible. So far we’ve got an enemies/friends-to-lovers thing sort of brewing here, also a slight coffeshop AU vibe and hospital AU. Up next: roadtrip and maybe even bedsharing :)

When Clarke walked downstairs the next morning, she froze. Miller, dressed in his running gear, was sitting on the edge of the recliner facing the couch, munching on his old-man wheat bran cereal, and staring at Bellamy.

“Morning!” She said cautiously, trying to assess whether Miller had turned on Bellamy yet. He was not a morning person, and also had never gotten over Jasper’s stay with them. None of them really had, and Clarke shuddered at the memory. Monty’s childhood friend was a sweet guy but a horrendous roommate. The only one who had liked him was Raven, and only because he had helped her build and then explode rockets in the backyard, much to the terror of everybody else.

Miller grunted at her, and Bellamy turned around just as she reached the back of the couch. Glancing down, she saw that she had no reason to worry, because he also had a bowl of old-man cereal.

“Did you tell him we have other–good–kinds of cereal?” Clarke demanded, squinting at Miller.

“His choice,” Miller retorted, shrugging with a hint of smugness tugging at his lips.

Clarke looked at Bellamy skeptically.

“My choice,” he confirmed with a nod.

With a snort, she ambled into the kitchen. As she made and then ate her toast, along with a very large cup of coffee, she listened to the crunching and slurping of the two men in the living room. Their silence itched at her, as did her impatience to explain her proposal to Bellamy. When he came into the kitchen, glancing at her for only a quick moment before turning to wash off his dishes, she had to bite her lip to keep from saying anything.

Keep reading

lady-noivern  asked:

Thanks for the cricket advice! Unfortunately, I live in Canada and Dubia roaches are indeed illegal. It's good to know that I should be feeding him the smaller crickets instead, I'll look up better foods for gut loading but my vet did say potato was okay. I only used zucchini cuz there was no potato :p My geck loves super worms, so I think he'll be happy to get a few more of those, he's only had a couple in his life.

Hi! Potato is an okay food for crickets – that is, they will survive on it – it’s just not a good gut load

Gut load can mean two things. One, exactly what it sounds like; feeding the insect right before giving it to your pet, so its digestive tract is stuffed with good stuff so that the insect is extra nutritious. This is the more technical use of the term. Two, people sometimes just use it to mean “feeding insects good food”. 

I’m first going to speak to the technical meaning of the term; gut load as a term specifically meant to mean filling the feeder insect’s digestive tract with higher nutrition material which will then be passed on to the reptile when the reptile eats the bugs. 

Insects will have nutritional content whether you gut load immediately before feeding or not. I’ve sometimes heard people say insects are nutritionally worthless without gut loading, but this isn’t true. (A dehydrated, starved insect will obviously be nutritionally deficient and that is not what I’m talking about.)   Certain insects contain better nutrition than others. For example, crickets and mealworms are not as nutritious as roaches, silkworms, or black soldier fly larva.  This has to do with their protein, fat, and moisture content, relative to chitin (exoskeleton), and also, very importantly, their calcium to phosphorus ratios.  

There are countless charts online regarding the nutritional content of various insects, and my advice is to compare several. Some may have errors; for example butterworms do not have high calcium but ridiculously high calcium is repeated in several charts that have simply taken their information from one inaccurate source (a seller).

This chart is taken from peer-reviewed journals and is accurate, though shorter than many other charts. 

Gut loading only happens 24-48 hours before feeding the insect to the pet. 

The main purpose of gut loading is to increase the calcium level of an insect, the same reason we dust our insects. Therefore, the foods one uses to gut load should be foods with a high calcium:phosphorus ratio. Phosphorus interferes with calcium absorption, so ideally, foods fed to our pet reptiles should have a 2:1 or better calcium:phosphorus ratio.

In addition, some gut loads increase protein. This is not as significant an impact as the calcium gut load can have. However, too much protein in many insect’s diets causes die off (in crickets) or worse (in roaches they will sequester it as uric acid in an organ called their fat body, which may then run the risk of causing hyperuricemia or gout in your pet reptile). Therefore high protein gut loads should definitely only be fed the day before being fed to the reptile.

There are commercial gut loads and they are the only ones that have actually been studied and shown to have an effect on the nutritional content of insects. Two gut loads we have data on are T-Rex Calcium Plus Food for Crickets and Mazuri Hi Calcium Gut Load. These actually do raise the calcium level of feeder insects and balance out the phosphorus levels. Remember, do not feed these except 24-48 hours before feeding off the insects. They should not be used as a regular diet.

Do not mix a commercial gut load with dusting your insects; do one or the other. These gut loads do significantly raise the calcium level of your feeder insects and you can give your pet too much calcium when doubling up.

Note: I’m editing this because pastrygeckos pointed out quite correctly that many times a gut load on its own isn’t enough – it definitely depends on the gut load. To specify I mean do not double up dusting and commercial gut loads that have been verified through analysis to significantly raise insect calcium levels. There are many poor-quality commercial gut loads out there that may or may not do anything for the feeder insect’s nutritional content, and I do not recommend using them at all. If you choose to use a commercial gut load, go with a high quality, well studied brand so you know exactly what is happening with your feeders. In addition, if you “gut load” with vegetables and fruits, you must still dust your insects.

The other use of the term gut loading is simply what people mean by feeding their insects in general. They refer to feeding the whole colony, not the feeder insects they’ve removed to feed the next day and are feeding a special diet to. This means feeding a nutritious maintenance diet.

When we talk about gut loading with fruits and vegetables we do not actually know of the nutritional impact we are having on our insects, we are just guessing.* In my opinion, therefore, we should consider fruit and vegetable as a maintenance diet for our insects, along with a very high quality feed (not oats and wheat bran), rather than using it as a gut load (to the exclusion of dusting). The phosphorus levels in many insects will not be balanced out by the calcium levels in the vegetables and fruits people use for “gut loading”. They will also not change the macro-nutrients of our feeder insects. 

However, a feeder insect raised on a healthier diet will be a healthier meal for your pet! The better foods you feed your insects long term and right before you feed them to your reptile, the better. I personally feed vegetables with a high calcium:phosphorus ratio all the time, along with a nutritious dry diet.

My advice is to look at a chart of vegetables and foods for feeding reptiles, like a bearded dragon. They will have a list of great veggies suggested for feeding to your reptile as staples because they have high vitamins, and excellent calcium:phosphorus. The same vegetables that are ideal staples for a reptile (marked in green) are the vegetables that I feed to my feeder insects, such as collard greens, butternut squash, dandelion greens, alfalfa plant (not sprouts), and so on. (Note that potato is “feed rarely” because of its high phosphorus and oxalates. I do not give it to my feeder insects.)

For a dry diet, you want something with no more than 20% protein, and no more than 5% fat. As I mentioned before, too much protein can cause major problems, either in die-offs in your colony or causing health problems for your pet. For this reason avoid fish food, dog food, and cat food. You also want it to be high in vitamins and minerals, which is one reason why plain whole grains, like oats are less desirable. Wheat bran and oats are also both high in phosphorus. 

Many places sell “roach diet” which is also suitable as a cricket, superworm, and mealworm diet. Most of these, however, are actually poultry feed (specifically layer’s diet), and it’s much cheaper to buy poultry feed yourself. There’s often a markup when places repackage it for bugs. You just have to be careful the poultry feed does not have diatomaceous earth added, as this kills bugs in dry form. Two that are popular are Purina Layena Sunfresh Crumbles, and Albers All Purpose Poultry Feed. 

There are other options as well, especially if you are just keeping a few insects and not raising them. Total Whole Grain Cereal is an easy option you can buy at the grocery store! ZooMed Natural Bearded Dragon Food Adult Formula is another option. Both of these would be rather expensive to feed a breeding colony of insects long term, but work well when you are only feeding one or two reptiles.

I personally feed a variety of feeder insects (dubia roaches make up the staple); I feed my feeders a very nutritious maintenance diet as described here, dust my feeder insects appropriately with calcium, calcium with D3, and a vitamin mix on a regular schedule, and do not use a commercial gut load. Different keepers have different styles and techniques that work for them!

* I haven’t been able to find any information on this, at least, and that may have changed and such information may be available now. If anyone has found a scientific study that compares the nutritional content of insects before and after being fed an exclusive diet of certain fruits and vegetables, I would love to see it.

Also, I’m sure others have a lot more insight into insect nutrition and gut loading that they might be able to share, or correct me if I have any misconceptions.

Algae Asphalt & Fungus Fuel: Progress in Search for Petroleum Replacements

by Michael Keller

Our world is run on the backs of ancient dead things. Like it or not, petroleum is ever present in our lives, and projections show that will continue to be the case until at least 2040. 

Around 36 percent of all energy consumed in the U.S. in 2013 came from burning petroleum, which is the naturally occurring flammable liquid found deep underground that is used to make a range of fuels. The country’s reliance on crude is expected to diminish only slightly to 33 percent by 2040, according to the Energy Information Administration’s 2015 forecast

It’s not just fuel for planes, trains and automobiles that drives our demand for the stuff–it is also the source of chemicals used to make plastics, lubricants and even the binder in asphalt. But getting crude out of the ground can be a messy business that always carries a risk for the environment and human health. And burning it releases long-stored repositories of carbon, nitrogen and sulfur into the atmosphere to wreak havoc on health and climate.

A number of efforts are reporting success at finding sci-fi ways to fuel the future. Learn more about two new projects and see a video and pictures below.

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anonymous asked:

If I get to Romania, what food should I try out?

Hello! Long post about Romanian cuisine coming :D

So, to begin with, I have to tell you that the peoples of South-Eastern Europe tended to influence one another quite a lot, including food, so there are a lot of dishes that entered these  cuisines hundreds of years ago, and have become so deeply rooted into our cultures,and a lot of recipes deemed “traditional” or “specific” for a country, are, in fact, encountered at our neighbors as well, with more  or less changes. Romanian cuisine has been heavily influenced by Turkish, Greek, Russian and German cuisine, so don’t be disappointed if you encounter “sarmale” sold as Romanian traditional dishes, only to find them again in Turkey, because they suffered major changes and they even vary from one Romanian region to another.

The first thing foreigners should try when they come here is Borş. It is a type of soup with different ingredients, soured with either vinegar, or, in Moldavia, where I come from, with a traditional product called… “ borş”, made from fermented wheat bran. We usually add sour cream (don’t let the name fool you, it doesn’t add extra sour, it generally sweetens it up a bit), onion/spring onion or hot peppers. There are many types of borş, and here are my favourites:

borş de vita ( beef borş) with potatoes/homemade noodles:

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borş de perişoare ( meatball borş with rice)

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borş de fasole cu ciolan ( borş with beans and smoked meat)

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In many parts of the country, borş is called “ciorba”, but in Moldova, we differentiate them : borş contains that fermented bran product, while ciorba is soured with vinegar. 

The following one is usually the one that foreigners are really skeptic about trying, the tripe ciorba, soured with vinegar, sour cream and garlic

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If you are uncomfortable with tripe, as I am, there is the delicious alternative of ciorba radauteana, which is made similarly, only from chicken breast.

After borş, the next thing you should try are Romania’s most beloved Sarmale. They are made from minced meat and rice, wrapped in sauerkraut or vine leaves, usually served with sour cream and mamaliga (polenta)

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The same stuffing can be used to make ardei umpluti (stuffed peppers):

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or varza a la Cluj (cabbage a la Cluj)

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Another popular food is the tochitura. It is made from beef or pork, served with polenta, salty cheese (telemea - similar to the Greek feta), fried eggs and tomato sauce). From my personal experience, this is the dish that most foreigners get to love.

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If we are on the subject of meat, these are worth mentioning :

Chiftele/ Parjoale (in Moldova) - deep fried meatballs, that can be served simple or in tomato sauce

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Mititei - fried or barbecued minced meat with special spices, served with mustard, this is our own fast food :

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And traditional meat products - sausages, smoked meat, 

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One of my favourite dishes is the ciulama de pui (chicken ciulama) - it’s a meat dish served with sour cream sauce and mushrooms

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 As for appetizers, three salads are worth mentioning:

Eggplant salad with mayonnaise

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Boeuf salad ( sounds French, but it’s totally Romanian) - we usually eat it on holidays, my mom makes the best one I’ve yet to try :D

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Ardei copti http://www.reteteculinare.ro/forum/files/placinta-foi-cu-mere-64334.jpg - Roasted peppers with vinegar

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And of course, the beloved Romanian zacusca 

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Romanians also love mamaliga- polenta, and they eat it with sour cream and various types of cheese 

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As for deserts, these are really tasty :


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Cozonac- usually around holidays

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Various types of pie (apple, sweet cheese, pumpkin)

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Alcoholic beverages-  try our wine, it’s worldwide appreciated, the wine making tradition has thousands of years on our lands, also tuica (traditional plum brandy), visinata (cherry liqueur), afinata (blueberry liqueur) and, of course, our beer, which is good and cheap ;)

vegan foods at the store
Breakfast (Dry)

Apple Jacks
Cap’n Crunch Peanut Butter Crunch
Cinnamon Crunch Crispix
Cinnamon Krunchers
Cinnamon Life
Cocoa Rice Krispies
Complete Oat Bran
Complete Wheat Bran
Corn Flakes
Corn Pops
Frosted Flakes
Fruit Harvest
Just Right
Life Cereal
Nature’s Valley Granola Bars (Brown Sugar)
Quaker Apples and Cinnamon
Quaker Cinnamon and Spice
Quaker Date and Walnut
Quaker Oatmeal (Raisin)
Quaker Raisins and Spice
Raisin Bran
Reese’s Puffs
Rice Krispies


Alpine Spiced Cider
Ghirardelli Hot Chocolate (Chocolate Hazelnut)
Ghirardelli Hot Chocolate (Chocolate Mocha)
Ghirardelli Hot Chocolate (Double Chocolate)
Ghirardelli Hot Chocolate (White Mocha)
Ghirardelli Sweet Ground Chocolate (Baking Cocoa)
Hershey Syrup (Chocolate)
Hershey Syrup (Strawberry)
Kool-Aid Drink Mix
Nescafe Ice Java Iced Coffee Syrup
Nestlé Nesquik Syrup (Chocolate)
Nestlé Nesquik Syrup (Strawberry)
Nestlé Nesquik Syrup (Very Vanilla)


Airheads taffy
Blow Pops
Brach’s Cinnamon Hard Candy
Brach’s Root Beer Barrels
Brach’s Star Brites
Chocolove Dark Chocolate bar
Chocolove Cherries and Almonds Dark Chocolate Bar
Chocolove Crystallized Ginger Dark Chocolate Bar
Chocolove Orange Peel Dark Chocolate Bar
Chocolove Raspberry Dark Chocolate bar
Cry Babies
Fruit By the Foot
Hubba Bubba bubblegum
Jolly Ranchers (lollipops and hard candy)
Laffy Taffy
Mary Janes (regular and peanut butter kisses)
Panda Licorice
Smarties (U.S. Brand)
Sour Patch Kids
Super Bubble
Swedish Fish
Sweet Tarts


Bremner Wafers
Cracker Jacks
Famous Amos Sandwich Cookies (Peanut Butter)
Ferrara Wafer Swirls With Chocolate
Grandma’s Peanut Butter Sandwich Cremes
Hain Apple Cinnamon Rice Cakes
Herr’s Salsa and Lime Tortilla Chips
Keebler Animal Crackers
Keebler Club Crackers
Keebler Vienna Fingers
Kettle White Popcorn
Kool-Aid Gels
Krispy Kreme Fruit Pies
Lance Capitain’s Wafers
Lance Choc-O Cookies
Lance Peanut Bar
Lance Sugar Wafers (Strawberry Creme)
Lance Sugar Wafers (Vanilla Creme)
Lay’s Blue Corn Chips
Lay’s Potato Chips (Natural Country Barbecue)
Lay’s Potato Chips (Thick Cut Sea Salt)
Lay’s Stax
Lay’s WOW! Potato Chips
Lay’s Yellow Corn Chips
Lundberg Brown Rice Cakes
Manischewitz Whole Wheat Matzo, Unsalted Matzo, and Savory Garlic Matzo
Melba Toast (Rye)
Melba Toast (Sesame)
Melba Toast (Wheat)
Microwave popcorn (minus the real butter flavor)
Mission Foods Pre-Cut Unfried Tortilla Chips and Strips
Mission Foods Pre-Fried Tortilla Chips and Strips
Murray Southern Kitchen Iced Oatmeal Cookies
Nabisco Ginger Snaps
Nabisco Original Graham Crackers
Nabisco Spiced Cinnamon Cookies
Nabisco Teddy Grahams (Chocolate and Cinnamon)
New York Flatbreads (Everything and Garlic)
Nutter Butter Bites
Peanuts, sunflower seeds, almonds, cashews, and Pistachios
Quaker Apple Cinnamon Rice Cakes
Ritz Regular Crackers
Ritz Roasted Vegetable Crackers
Snyder’s Pretzel Chips (Garden Veggie)
Snyder’s Pretzel Sticks (Pumpernickel/Onion)
Soy Crisps (Barbecue, Deep Sea Salt, Garlic Onion, Salt and Vinegar, and Apple Cinnamon Crunch flavor)
Spicy Sweet Chili Doritos
Stacy’s Pita Chips (Baked, Cinnamon Sugar, Pesto and Sundried Tomato, Taxarkana Hot, and Tuscan Herb)
Sun Chips Original flavor
SunSpire Organic Dark Chocolate Almonds
Toasteds Crackers (Sesame and Wheat)
Tostitos Bite Size Rounds Tortilla Chips
Tostitos Blue Corn Restaurant Style Tortilla Chips
Tostitos Crispy Rounds Tortilla Chips
Tostitos Dipping Strips! Tortilla Chips
Tostitos Restaurant Style Tortilla Chips
Tostitos Scoops Tortilla Chips
Baked Tostitos Scoops Tortilla Chips
Tostitos Multigrain Tortilla Chips
Tostitos Natural Blue Corn Restaurant Style Tortilla Chips
Tostitos Natural Yellow Corn Restaurant Style Tortilla Chips
Town House Original Crackers
Trail mix
Triscuits Wasa Crispbread (Multi-Grain)
Wheat Thins (Original, Multi-Grain, Reduced Fat, and Sundried Tomato and Basil)
Zesta Original Crackers


Arnold Premium Seasoned Stuffing
Betty Crocker Bac-o’s Bacon Flavor Bits
Brianna’s French Dressing
Brianna’s Poppy Seed Dressing
Brianna’s Santa Fe Blend Dressing
Campbell’s Franco-American Mushroom Gravy
Classico Pasta Sauces (Roasted Garlic)
Classico Pasta Sauces (Spicy Red Pepper)
Dona Maria Mole
El Paso Enchilada Sauce
Girard’s Champagne Dressing
Girard’s Italian Dressing
Girard’s Original French Dressing
Girard’s Raspberry Dressing
Hunt’s Manwich Sauce
Kame Marinades (Red Chili)
Kame Marinades (Sweet Teriyaki)
Kame Marinades (Thai Coconut)
Kame Marinades (Wasabi With Ginger)
Kellogg’s Corn Flakes Crumbs
Knorr Red Bell Pepper Pesto Sauce Mix
Kraft Balsamic Dressing
Kraft Catalina Dressing
Kraft Classic Italian Vinaigrette Dressing
Kraft Creamy Italian Dressing
Kraft Fat-Free Italian Dressing
Kraft French Dressing
Kraft French Fries Seasoning
Lipton Recipe Soup and Dip Mix (Onion)
Lipton Recipe Soup and Dip Mix (Onion Mushroom)
Lipton Recipe Soup and Dip Mix (Vegetable)
McCormick Bac’n Pieces
McCormick Spaghetti Sauce Mix
Newman’s Light Balsamic Dressing
Newman’s Light Italian Dressing
Newman’s Light Raspberry and Walnut Dressing
Newman’s Olive Oil and Vinegar Dressing
Newman’s Red Wine Vinaigrette and Olive Oil Dressing
Newman’s Regular Balsamic Dressing
Old El Paso Taco Seasoning Mix
Peanut Butter & Co. White Chocolate Wonderful
Pepperidge Farms Cubed Herb Seasoned Stuffing
Prego Mushroom Pasta Sauce
Ragu Pizza Sauce

Baked Goods

Arnold’s Carb-Counting Multi-Grain Bread
Arnold’s Jewish Rye Bread
Arnold’s Potato Sandwich Rolls
Arnold’s Sesame Sandwich Rolls
Arnold’s Stone Ground Whole Wheat Bread
Arnold’s Wheat Sandwich Rolls
Cobblestone Mill Hoagie Rolls
Cobblestone Mill Jewish Rye Bread
Cobblestone Mill Kaiser Rolls
Cobblestone Mill Onion Rolls
Cobblestone Mill Party Rolls
Cobblestone Mill Pumpernickel Bread
Cobblestone Mill White Sub Rolls
Cobblestone Mill Whole Wheat Bread
Dutch Country Soft Potato
Dutch Country Whole Wheat
Krispy Kreme Fruit Pies (Apple)
Krispy Kreme Fruit Pies (Cherry)
Krispy Kreme Fruit Pies (Peach)
Kroger Bread
Little Debbie Cake Donuts
Pepperidge Farm Dark Pumpernickel Bread
Pepperidge Farm Rye and Pumpernickel Swirl Bread
Thomas New York Style Bagels (Blueberry)
Thomas New York Style Bagels (Cinnamon Swirl)
Thomas New York Style Bagels (Everything)
Thomas New York Style Bagels (Plain)
Thomas Toaster Bagels (Cinnamon Raisin)
Thomas Toaster Bagels (Plain)

Refrigerated and Frozen Foods

Anne’s Flat Dumplings
Athens Phyllo Dough
Athens Phyllo Mini Shells
Calaro Guacamole
Edy’s No-Sugar Bars
Edy’s Whole Fruit Bars
Fleischmann’s Light Margarine
Food Lion French Fries
Food Lion Hash Browns
Food Lion Restaurant Fries
Food Lion Seasoned Curly Fries
Food Lion Shoe String Fries
Food Lion Steak Fries
General Mills Italian-Style Vegetables
General Mills Roasted Potatoes With Garlic and Herbs
Luigi’s Italian Ice
Minute Maid Frozen Lemonade Bars
Mrs. Smith’s Deep Dish Pie Crust
Pepperidge Farm Puff Pastry Sheets
Pepperidge Farm Puff Pastry Shells
Pillsbury Cornbread Twists
Pillsbury Turnover (Apple)
Pillsbury Turnover (Cherry)
Piñata Flour Tortillas
Safeway Whipped Cream (Canned)
Simply Potatoes Diced Potato With Onion
Simply Potatoes New Potato Wedges
Simply Potatoes Shredded Hash Browns
Smart Squeeze Fat-Free Margarine
Smuckers Uncrustables Peanut Butter and Grape Jelly
Smuckers Uncrustables Peanut Butter and Strawberry Jam
SuperPretzel Baked Soft Pretzels


Aunt Jemima Coffee Cake Mix
Aunt Jemima Whole Wheat Pancake/Waffle Mix
Betty Crocker Bisquick
Fred Meyer Semi-Sweet Chocolate Chips
Ghirardelli Chocolate Chip Cookie Mix
Green Giant Cream Style Sweet Corn
Hodgson Mill Bran Muffin Mix
Hodgson Mill Caraway Rye Bread Mix
Hodgson Mill White Bread Mix
Hodgson Mill Whole Wheat Gingerbread Mix
Jello-O Instant Pudding (Banana Creme)
Jello-O Instant Pudding (Chocolate)
Jello-O Instant Pudding (Lemon)
Jello-O Instant Pudding (Vanilla)
Kraft Baker’s Angel Flake Coconut
Martha White Pizza Crust Mix
Old El Paso Taco Shells
Thai Kitchen Noodle Bowls (Pad Thai)
Thai Kitchen Noodle Bowls (Roasted Garlic)
Thai Kitchen Noodle Bowls (Thai Peanut)
Tropical Source Dark Chocolate Chips
Uncle Ben’s Cinnamon and Raisin Rice Pudding Mix


Betty Crocker Hash Brown
Campbell’s Franco-American Mushroom Gravy
Campbell’s Tomato Soup
Del Monte White Corn Cream Style
Healthy Choice Country Vegetable Soup
Hormel Chili
Hunt’s Manwich Sauce
Knorr Red Bell Pepper Pesto Sauce Mix
Kraft “It’s Pasta Anytime” Spaghetti With Marinara
Kraft French Fries Seasoning
Kraft Snake ‘N Bake (Hot/Spicy Coating Mix)
Kraft Snake ‘N Bake (Original Chicken Coating Mix)
Kraft Snake ‘N Bake (Original Pork Coating Mix)
Kraft Taco Bell Taco Dinner
Lipton Beefy Onion Soup
Lipton Recipe Soup and Dip Mix (Onion)
Lipton Recipe Soup and Dip Mix (Onion Mushroom)
Lipton Recipe Soup and Dip Mix (Vegetable)
Manischewitz Sweet Potato Pancake Mix
McCormick Fajitas Seasoning Mix
McCormick Hot Seasoning Mix
McCormick Mild Chili Seasoning Mix
McCormick Original Seasoning Mix
McCormick Pasta Salad Vinaigrette Dressing Blend
McCormick Sloppy Joe Seasoning
McCormick Spaghetti Sauce Mix
Mission Foods Corn Tortillas
Mission Foods Flour Tortillas
Mission Foods Taco Shells
Mission Foods Tostadas
Near East Roasted Garlic & Olive Oil Cousous
Near East Spanish Rice Pilaf
Near East Toasted Almond Rice Pilaf
Near East Toasted Pine Nut Couscous
Old El Paso Enchilada Sauce
Old El Paso Fat-Free Refried Beans
Old El Paso No-Fuss Fajita Dinner Kit
Old El Paso Taco Seasoning Mix
Progresso Soup (Hearty Tomato)
Progresso Soup (Lentil)
Progresso Soup (Tomato Basil)
San Giorgio Pastas (Angel Hair)
San Giorgio Pastas (Elbow Macaroni)
San Giorgio Pastas (Rigatoni)
San Giorgio Pastas (Rotelle)
San Giorgio Pastas (Spaghetti)
Simply Asia Sesame Teriyaki Noodle Bowl
Swanson Vegetable Broth
Top Ramen (Oriental)
Uncle Ben’s Lemon & Herb Rice
Uncle Ben’s Long-Grain Rice
Uncle Ben’s Mexican Fiesta
Uncle Ben’s Oriental Fried Rice
Uncle Ben’s Spanish Rice
Uncle Ben’s Wild Rice
Zatarain’s Black Beans & Rice
Zatarain’s Black-Eyed Peas & Rice
Zatarain’s Dirty Rice Mix
Zatarain’s Gumbo Mix With Rice
Zatarain’s Jambalaya
Zatarain’s Red Beans & Rice


Make your holiday hosts happy by making them a delicious homemade treat. You can try these white chocolate cranberry cookie, gingerbread cake, apple butter, and cranberry pecan granola recipes or switch it up by placing the ingredients in a jar. What are your SWEET SWAPS™ Recipes? Share them HERE and your idea might be featured!

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No-Knead Cheese Bread (adapted from this recipe)

• 1.5 cups organic bread flour, more for dusting
• 1/8 teaspoon instant yeast
• ½ teaspoons salt
• chia and flax seeds (half of handfull or so of each)
• goat cheese
• wheat bran as needed

1. In a large bowl combine flour, yeast and salt. Add 1 cup water, chia and flax seeds, and stir until blended; dough will be shaggy and sticky. Cover bowl with plastic wrap. Let dough rest 18 hours, at room temperature.

2. Dough is ready when its surface is dotted with bubbles. Lightly flour a work surface and place dough on it; sprinkle it with a little more flour, add cubed cheese, and fold it over on itself once or twice. Cover loosely with plastic wrap. Let rest 15 min.

3. Using just enough flour to keep dough from sticking to work surface/your fingers, gently and quickly shape dough into a ball. Generously coat a cotton towel (not terry cloth) with wheat bran; put dough seam side down on towel and dust with more bran. Cover with another towel. Let rise for 2 hours. 

4. At least a half-hour before dough is ready, heat oven to 450 °F. Put a heavy pot in oven as it heats. When dough is ready, carefully remove pot from oven. Slide your hand under towel and turn dough over into pot, seam side up; it may look like a mess, but that is O.K. Shake pan once or twice if dough is unevenly distributed. Cover with foil and bake 30 min, then remove foil and bake another 15 to 30 min, until loaf is beautifully browned. Cool on a rack.

Dog Days...

It’s going to climb up to 97 degrees today in Chapel Hill.

Sophie’s not ready!

I am not one of those people who wake up hungry. Actually, breakfast is kind of struggle for me sometimes, because it seems like every time I eat early in the day, I spend the rest of the day hungry.

Probably because food wakes the metabolism up as they say, and it spikes your blood sugar. Nevertheless, I still think yesterday’s bran + Greek yogurt + blueberries was a good choice.

Especially because one serving of bran has 100% of your daily recommendation of iron, and, well, I have so many bruises right now it looks like someone threw me down the stairs. I digress…

I’m sure it’s totally interesting for you all to stare at my breakfast. 

I know, I do a lot for the world.

I’m really happy berries are in season now, though!

Everything Bagel Bread

Raise your hand if you’re a bagel addict? I’m sure most of you are raising both hands like I am. In such a hustle and bustle city like this one, it’s just so much easier, and satisfying to say the least, to grab an everything bagel toasted, don’t skimp on the cream cheese, on the way to work. My new mission: find a way to feed into my yearnings on more of a budget (a bagel every morning can most definitely add up once Friday hits, and I’m not just talking about the price) and a quick breakfast that hits the spot with more nutrition.

I then came across an Everything Bagel Bread recipe. This recipe has become such a simple and flavorsome way to conquer such a mission. Most of the flour is replaced by oats and wheat bran, which by the way are two significant sources of fiber. One loaf makes approximately 20 slices, more than enough for the breakfast week even if you’re feeling generous enough to share it with your mate. You can even save it for lunch and do as I did - top it with a creamy hummus and tuna salad. Bagels be gone, readers let me introduce you to your replacement: Everything Bagel Bread.

“Everything Bagel” Bread Yields 1 loaf (about 20 slices)

12 ounces oats, rolled (raw)

4 ounces whole wheat flour

3 ounces steel-cut oats

2 ounces wheat bran

2 tsps bakings soda

1 tsp salt

2 tsps sugar

2 eggs, beaten

3 cups low fat or fat free buttermilk

For Topping…1 Tbsp Each of: sesame seeds, dried onion flakes, rolled oats, mince roasted garlic (optional), poppy seeds (optional)

To Create:

Process the rolled and steal cut oats in a processor until they resemble oat flour, about 2 minutes. Combine the dry ingredients in a large bowl (not ingredients used for topping) and mix well. Combine egg and buttermilk then pour into a bowl and mix to form a soft dough. Scrape the dough into a greased loaf pan and sprinkle with the topping mixture. Bake at 375 for approximately 50 minutes. Cool before slicing.