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Top 10 Foods to Make You Feel Full and Satiated

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Colorful vegan buddha bowl with kale, tofu, avocado, sweet potato, buckwheat and red onion on white plate

Ever finish a meal only to find yourself reaching for a snack not long after? You’re definitely not alone. Sometimes the issue isn’t how much you ate, but whether your meal left you feeling truly satisfied, both physically and mentally.

The good news? Staying fuller for longer doesn’t require a pricey subscription or a major lifestyle overhaul. By choosing the right kinds of foods, like those rich in protein, fiber, healthy fats, and even water, you can support satiety, stay hydrated, and keep hunger at bay. Read on to discover 10 satisfying foods to add to your regular meal rotation.

potatoes
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What Makes Food Filling?

Ever heard of nutrient density? This is a term used to describe the balance of nutrients present in a food that contributes not only to overall diet quality, but also how full, or satiated, you feel after eating (1,2). Nutrient dense foods are usually higher in nutrients but lower in total calories (1,). When you’re satisfied and satiated after a meal, you’re less likely to reach for the cookie jar a few minutes later, meaning eating more (and the right kind of foods) at mealtime can actually help lower your total calorie intake throughout the day. The catch? You’ve got to be eating the right kinds of foods.

For example, foods that contain a mix of complex carbohydrates, like dietary fiber, lean protein, and healthy fats offer up a high level of nutrient density, meaning you’re getting more “nutritional” bang with every bite (3). These key nutrient superstars work together to help people stay fuller for longer (4). 

But, the nutrient density of a food (or meal) isn’t the only factor that affects intake and in turn, your satiety. The food structure, processing,  portion size and variety have been found to also play a role (3,5). With this in mind, let’s dive into the 10 foods our dietitians agree are solid additions to a regular diet if you’re looking to feel satisfied and satiated with your next meal. 

10 Most Satiating Foods to Keep You Full

1. Eggs

One large egg packs 6 grams of high quality protein and over 10 vitamins and minerals, making them a welcome addition to your regular routine (6,7). Given the protein content of eggs, when eaten as part of a high protein diet they may help contribute to satiety (8).  And, depending on the type of feed the chickens are fed, some eggs also provide heart-healthy omega-3 fats too. 

Don’t worry if you enjoy an egg daily. The American Heart Association suggests it can fit into a heart-healthy diet when enjoyed in moderation (9). The key is to pair your eggs with other nutrient-dense foods to reap the complete package to aid satiety. Here’s a few of our MyFitnessPal reader favorite recipes to get you thinking outside the box:

  • Low & Slow Spring Onion Frittata
  • Huevos Rancheros Nests
  • Fried Egg & Avocado Breakfast Bowls 

2. Potatoes

Long gone are the days you need to worry about the carbohydrate content in the spud. Potatoes aren’t just delicious, they’re nutritious too! With just 130 calories and 4 grams of fiber in a small potato (about 2-inches in diameter), potatoes are a satiating addition to your meal (10). Plus, they pack potassium too, an important mineral and electrolyte that helps keep your fluid levels balanced in the body (10,11).   

Opt for baked, boiled or roasted potatoes over fried alternatives to keep the calories in check and nutrient density of the spud front and center. Pair them with a lean protein and vegetables to create a well rounded, balanced meal. 

3. Lean Meats

Lean meats, like a chicken breast, turkey cutlet, salmon filet, or even pork chop are wonderful additions to a balanced diet. These protein-rich foods help support your fullness factor (8) . This means when you combine your meals with lean meat, fiber-rich carbohydrates, and healthy fat, you’re going to be satiated for longer. 

Some of MyFitnessPal users favorite combinations include:

  • Lemony Chicken Skewers with Squash Salad
  • Cold Thai Noodle Salad with Shrimp and Chicken 
  • Easy Turkey and White Bean Chili 

4. Greek Yogurt

A serving (7-ounces) of a plain, lowfat, unsweetened Greek yogurt packs just 150-calories and a whopping 20 grams of complete protein (12). While lactose, a natural sugar, is present in dairy foods, there is no added sugar when you opt for the plain version. This not only supports a healthy dietary pattern, but also opens the door for a blank canvas in which you can flavor your yogurt in whatever fashion that excites your taste buds. 

For example, craving something savory? Mix it with the fixings in this classic chicken salad with a healthier twist! Or, stick with a naturally sweetened breakfast or snack option that brings a powerful punch of protein by pairing it with fruit and nuts in a Berry Parfait. 

A bowl of yogurt with a smooth, creamy texture is garnished with two raspberries, three blueberries, and a drizzle of honey. Promoting foods for gut health, the word "Yogurt" is written in blue text at the bottom left. MyFitnessPal Blog
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5. Cottage Cheese

This trendy refrigerator staple has made waves with MyFitnessPal users, with past survey data showing MyFitnessPal users around the world logged nearly 7 million pounds of cottage cheese within just the first 6-months of 2024. And, there’s a reason why: it’s a protein powerhouse that works well all times of day. In a ½-cup serving, there’s 14 grams of quality protein for just 80 calories (13). 

And, cottage cheese is versatile. From a sweet treat like a High-Protein Cottage Cheese Cookie Dough Dip to a savory Protein-Packed Cottage Cheese Queso Dip, there’s something for everyone when you open the possibilities with this dairy staple. 

Whole grain crackers topped with cottage cheese, arugula and fresh herbs on white background
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6. Nuts and Seeds

Nuts and seeds remain a heart-healthy food for food reasons: they pack not only healthy fats, but are also a source of protein and fiber (14). Remember, this trifecta of nutrients work together to promote fullness (3).

But, portion size matters. These foods are tiny but mighty, meaning depending on how large your hand is, you can easily go overboard on the caloric density of this food. For reference, a 1-ounce serving size offers 170 calories, 6 grams of protein and 3 grams of fiber, but a 1-cup serving has 860-calories (14). Point being: measure wisely. 

How to Calculate & Control Portion Sizes | MyFitnessPal
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7. Whole Grains

Carbohydrates include both simple and complex options, the latter being the more nutrient dense. Whole grains fit the bill in this category, offering up not only dietary fiber, but also protein, vitamins and minerals, and even antioxidants (15). Their nutrient composition helps promote satiety when you include them regularly in the diet.

Some of our favorite options include quinoa, bulgur, amaranth, oats, whole grain bread, and polenta. The wide variety of options in the whole grain category lend themselves to make wonderful variety filled meals morning noon and night. Plus, pairing them with a protein and healthy fat helps increase satiety, keeping you fuller for longer. 

Need some inspiration? Try our MyFitnessPal favorite Veggie-Packed Baked Ziti with your whole grain pasta tonight. 

8. Legumes and Beans

The pulse family, including lentils, chickpeas, black beans, and your other favorite beans work well when it comes to filling you up at meals and snacks. Legumes and beans not only pack fiber, but are also considered a source of plant protein too (16). This means you’re getting a dynamic duo that helps increase satiety when you enjoy them in your diet. 

If you’re in a time crunch, just pop open a can, rinse under cool running water, and add them to your salad or grain bowl for a quick and easy meal option. 

A ceramic bowl filled with cooked lentils is placed on an orange and white checkered cloth, showcasing a floral pattern. For those focusing on healthier meal prep, this dish is both nutritious and easy to make using supermarket shortcuts. The background remains beautifully blurred. MyFitnessPal Blog
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9. Fruits and Vegetables

There’s a reason fruits and vegetables top the chart of nearly every healthy, balanced diet plan out there. They’re packed with important nutrients, like fiber, vitamins, minerals, and antioxidants, that contribute to a healthy lifestyle (17). Plus, some produce picks, like watermelon, have a high water content at around 90%, meaning you’re also nourishing hydration too when you nosh on these foods (18). 

Because fruits and vegetables lack significant amounts of protein, it’s important to pair them with a lean protein and/or healthy fat source to extend their staying power in the body. High fiber fruits, like raspberries, work well with dairy, like cottage cheese, for a delicious and nutritious snack option. 

Pro-Tip: Microwave a cup of frozen raspberries and top with the dairy of your choice. The natural sweetness of the raspberries offers a nice sweet pick me up, while the shelf-stable variety of frozen fruits (and veggies) locks in their freshness and nutrition, making them accessible and affordable year round.

10. Healthy Fats

Last but not least, healthy fats play an important role in the satiety equation. Because fat digests more slowly, including it in meals can help you feel fuller for longer.(3) That said, the type of fat you choose matters, especially for overall health. Aim to prioritize sources rich in unsaturated fats while limiting saturated fats (19).

MyFitnessPal dietitian Joanna Gregg advises, “Focus on healthy fats from foods like avocados, olive oil and seafood such as salmon. Use nuts and seeds as toppings, think of them as a ‘crouton’ for meals and snacks, to add flavor and bonus nutrients that contribute to satiety while keeping calories in check.”

A delicious breakfast sandwich with egg, cheese, and bacon on a toasted English muffin, showcasing the dietary fat content often found in satisfying morning meals
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Bottom Line

Feeling hungry shortly after eating doesn’t always mean you need more food, it may mean you need more satisfying food. Building meals around nutrient-dense choices that combine protein, fiber-rich carbohydrates, healthy fats, and high-water foods can help you stay fuller longer, support steady energy levels, and reduce the urge to snack mindlessly.

The best part? You don’t need a complicated plan to make this work. Small, strategic tweaks, like pairing fruit with yogurt, adding beans to salads, or topping meals with healthy fats, can make a meaningful difference in how satisfied you feel throughout the day. By focusing on balance rather than restriction, you can create meals that are both nourishing and enjoyable.Get started today with MyFitnessPal to help plan and track your meals, taking the guesswork out of What’s for Dinner!

The post Top 10 Foods to Make You Feel Full and Satiated appeared first on MyFitnessPal Blog.

HEALTHY EATING HABITS for weight loss | a diet-free approach!

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HEALTHY EATING HABITS for weight loss | a diet-free approach!



Join The Don’t Diet Community Today! Break free from restrictive diets, make peace with food and your body, and finally reach your weight loss goals — all for just $44 a month: https://www.thedontdiet.com/

Healthy Eating for Weight Loss! Let’s chat… Thanks to LMNT for sponsoring this video. Visit http://DrinkLMNT.com/DANISPIES to get a free sample pack with any purchase!

👉🏻 Sign up for my emails (& never miss a recipe!): https://cleananddelicious.ck.page/weeklynewsletter

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🎥 Videos Mentioned:
Eat More Protein With Ease: https://www.youtube.com/watch?v=JYToGEyGcBs&t=1s
What I Eat in A Day: https://www.youtube.com/watch?v=DkIKq1dhHec&t=28s
Self Love + Weight Loss: https://www.youtube.com/watch?v=oIWPJ2Tx2ZE
Six2Start Meal Prep: https://www.youtube.com/watch?v=ltaz1HVgktQ&t=43s
Healthy Meal BluePrint: https://www.youtube.com/watch?v=nzTYDAJ-D5c&t=10s

🎤 Recipes Mentioned:
Macaroni Salad with Eggs: https://cleananddelicious.com/healthy-macaroni-salad/
Cottage Cheese Alfredo Sauce: https://cleananddelicious.com/bangin-blender-alfredo-with-cottage-cheese/
Roasted Vegetables: https://cleananddelicious.com/easy-roasted-vegetables/
Cottage Cheese Toast: https://cleananddelicious.com/quick-5-minute-cottage-cheese-breakfast-toast/
Yogurt Granola Bowl: https://cleananddelicious.com/yogurt-with-granola-apples-peanut-butter/
Smoothies for Weight Loss: https://www.youtube.com/watch?v=iJItdGnDu_0&t=230s

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TIMESTAMPS
0:00 Opening
0:58 Tip #1: Quality Over Calories
3:13 Tip #2: Prioritze Protien
4:50 Tip #3: Increase Fiber Intake
6:20 Tip #4: Hydration
7:14 Tip #4b: LMNT is my favorite electrolyte!!
9:30 Tip #5: Healthy Fats
10:36 Tip #6: External Environment
13:03 Tip #7: Internal Dialogue
14:55 Tip #8: Meal-Prep
16:12 Tip #9: 2-Minute Meals
17:34 Tip #10: Mindfulness
19:41 Outro

Disclaimer: product links may include affiliate links.
#healthyeatingtips #healthyeatingforweightloss #weightlosstips

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Why Protein Isn’t Just for Fitness People Anymore

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Why Protein Isn’t Just for Fitness People Anymore

Bowl of rice topped with ground beef and broccoli stir fry.

For a long time, protein felt like it belonged to a very specific world—shaker bottles, meal prep containers, and endless conversations about macros. But lately, it’s showing up somewhere else entirely: weeknight dinners, cozy casseroles, soups simmering on the stove, and familiar meals people actually want to eat.

Bowl of rice topped with ground beef and broccoli stir fry.

Protein is for everyone!

cookbook author erin clarke of well plated

For years, the word protein made me think of the gym.

It was something people talked about in terms of numbers: grams per meal, grams per day, grams in a bar that claimed to taste like s’mores or peanut butter cups, but actually tasted like cardboard or chalk. (Ick.)

Meanwhile, the kind of food I love—soups, casseroles, skillet dinners, big salads—was living in an entirely different lane.

But over time, those worlds have started overlapping. Instead of turning everything into a protein version of itself, more home cooks are simply building protein into meals that already feel cozy and familiar. 

Chicken in a pasta bake. Beans in a hearty chili. Greek yogurt stirred into a creamy sauce.

This is protein I can do. (The gym bros can keep the chalky protein bars!)

Top down view of creamy strawberry banana smoothie in glass

Protein Left the Gym

Not that long ago, protein had a reputation. It was associated with athletes, weightlifting, and people who pulled out their phones with every meal to track their macros to the exact decimal.

Then, the high protein trend hit and all of us were filling our days with all the protein. But now, that’s starting to wane and protein is showing up in a much more practical context: weeknight dinners.

Part of that shift comes from something simple. More people are cooking at home regularly. When you’re making dinner most nights of the week, you start noticing which meals leave you satisfied—and which ones leave you rummaging through the pantry an hour later.

It turns out that protein helps meals last. It makes a bowl of pasta a dinner that carries you through the evening. It transforms a simple soup into something that feels like a hearty main and not like half a meal.

And when protein built into meals you already enjoy, it makes it so much easier to get what you need.

the best ground beef stroganoff recipe in a bowl

What Protein Looks Like Now

Instead of turning every food into a high-protein concoction, we’re incorporating protein into meals that already make sense.

  • Chicken simmering into a creamy pasta casserole like this Chicken Alfredo Bake.
  • Beans tucked into a cozy pot of Vegan Chili.
  • Greek yogurt stirred into sauces like in Hamburger Stroganoff to create richness without heavy cream.
  • Lentils giving a boost to this comforting bowl of Lentil Soup. (Which is also a great source of fiber!)

The meal still looks like dinner, but protein just happens to be part of it, instead of the protein being something you choke down in an unpleasant bar or shake before moving on with your day.

Why Dinner Is Where Protein Fits Best

Breakfast and snacks tend to get most of the attention when people talk about protein. But dinner is where it actually feels the most natural for me.

Dinner already has structure, with a main component, some vegetables, maybe a grain or starch. Adding protein doesn’t require reinventing the meal since it’s already part of the blueprint.

Here are some examples:

  • Crockpot Mexican Chicken, where the chicken and optional addition of beans make the dish hearty enough to stand on its own.
  • A comforting bowl of White Bean Soup, where the beans provide both texture and staying power.
  • A cozy casserole like Chicken Bacon Ranch Casserole, where protein is simply baked into the dish alongside pasta and vegetables.

None of these meals feel like they were designed around protein. They just happen to be satisfying because protein is part of the picture.

teriyaki salmon bowls with creamy sauce and edamame

Familiar Meals, Just Built a Little Better

One of the best parts of this shift is that it doesn’t require you to start cooking differently. It’s less about new foods and more about small adjustments to meals you already love.

  • A pasta sauce or soup that includes beans or lentils.
  • A grain bowl topped with salmon or grilled chicken.
  • A casserole that pairs protein with vegetables and whole grains.

Meals like Salmon Bowls, Burrito Bowls, or a hearty pot of Cowboy Stew all follow this same idea, naturally combining protein, vegetables, and carbohydrates in a way that feels complete.

Moving Away From High-Protein Everything

The language around protein is shifting too. A few years ago, it felt like every product on the grocery shelf was racing to claim the highest protein number possible.

Protein cereal. Protein cookies. Protein water. 

But these days, as the protein fad fades out, people aren’t necessarily trying to maximize protein at every opportunity. They’re simply noticing that meals with a good source of protein tend to feel more satisfying. They want enough protein, rather than the maximum amount.

And when protein shows up in the form of real food—chicken, beans, fish, yogurt—it fits naturally into the kinds of meals people already cook.

Related Posts

A bowl filled with white rice, topped with slices of grilled steak, arugula, and a mix of black beans, corn, red onion, and peppers. A small bowl of sliced red onions is in the background. The dish is garnished with herbs.

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AI for health coaches workshop

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AI for health coaches workshop


Sharing the details on a free workshop I’m hosting all about using AI for health coaches. If you’re a fello health coach and stuck with the behind-the-scenes systems, content creation, and copy, you can use AI to streamline your systems and make a huge difference in your business.

Hi friends! I hope you’re having an amazing week! We took off for a little getaway to San Diego. It’s so fun to see our Kleiger fam and enjoy some beach time. I’ll share some pics and adventures in Friday Faves!

For today’s post, I wanted to share something I’m doing for my fellow health coaches: a free AI for health coaches workshop.

One of my missions for 2026 is to serve and support my health coach friends. I know SO many new health coaches who have the knowledge and passion, but aren’t quite sure how to run an online business or how to get started. It’s my goal to help as many as possible this year, by offering free resources like my health coach starter kit, and then paid coaching options, like Revenue Rx.

Here are some details about the AI for health coaches workshop:

AI for health coaches workshop

So many of us didn’t start our online businesses because we love building systems, writing endless social media captions, or figuring out what to say in emails every week.

If you’re a fellow health coach or Integrative Health Practitioner, you’re probably in this industry because you wanted to help people feel better.

Once you’re running an online business, you realize how much of it happens behind the scenes: intake forms, client notes, discovery calls, content creation, email newsletters, resources for clients, all the things that make a business run, but it’s a lot.

Over the past year, AI has quietly become one of the most helpful tools in my business. Not because it replaces creativity (it definitely doesn’t lol and I’m still here!), but because it makes a lot of those backend tasks faster and easier.

It doesn’t replace you, but it can help support you…especially for the little behind-the-scenes tasks that you don’t even like.

I know a lot of health coaches feel curious about AI but also a little unsure where to start. There’s a lot of noise around it right now, and it can feel overwhelming to figure out what’s actually helpful.

So I decided to host a free workshop and walk through how I actually use it.

AI for Health Coaches (Free Workshop)

Thursday, March 26

3pm EST / 12pm PST

In this workshop I’ll show you how to use AI to make running your coaching business simpler and more organized, without turning your content into something robotic or generic.

SAVE YOUR SPOT HERE.

We’ll talk about how to use it for things like:

• Streamlining backend systems

• Brainstorming a simple content strategy

• Building templates for client communication

• Generating ideas when you’re staring at a blank screen

• Repurposing content so one idea can turn into multiple posts

My goal is for you to leave with ideas you can implement right away, even if you’ve never used AI before.

Who This Is For

This workshop is especially for:

• health coaches

• integrative health practitioners

• wellness entrepreneurs

• anyone building a coaching business

A Lil Bonus

Everyone who attends live will also get a resource with my favorite AI prompts for health coaches, so you’ll have something practical you can start using right away.

Save your spot here!

And if you sign up, hit reply to the confirmation email and tell me one question you have about using AI in your business.

I’m planning to shape the workshop around the things people are actually struggling with, and I’ll leave time at the end for Q&A. I’d love to see you there!!

xo

Gina

‘हाँ’ कहकर फँस गई 😏 #gym #funny #couple #memes #comedy #gymgirl #fitness #trending #ytshorts #drama

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‘हाँ’ कहकर फँस गई 😏 #gym #funny #couple #memes #comedy #gymgirl #fitness #trending #ytshorts #drama



Welcome to Damdaar Jodi!

We’re Manish and Sakshi, your go-to damdaar couple, bringing you a fun mix of fitness, lifestyle, and laughter! From intense couple workouts to quirky gym comedy and healthy living tips, we’re here to inspire and entertain you while making fitness a part of every Indian household.

Expect a lot of masti, motivation, and madness as we break stereotypes, challenge each other, and prove that a couple who lifts together, stays together! Whether you’re looking to transform your body or just enjoy a good laugh after a long day, Damdaar Jodi has something for everyone.

Join us on this exciting journey where desi tadka meets fitness goals! Don’t forget to like, share, and subscribe – because together, we’re Damdaar!

#DamdaarJodi #FitnessWithFun #DesiWorkoutGoals

SUBSCRIBE and PRESS Bell 🔔 Icon to get notified when the latest video is uploaded ⬆️

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Ojonirodhaja Jwara: Symptoms, Prognosis, Treatment Principles

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Ojonirodhaja Jwara: Symptoms, Prognosis, Treatment Principles


Article by Dr Raghuram Y.S. MD (Ay) & Dr Manasa S, B.A.M.S

AIAPGET Points

–        Acharya Sushruta has described Ojonirodhaja Jwara in Chapter 39 of Uttara Tantra – Jwara Pratisedha

–        It is a kind of Sannipataja Jwara with predominance of Vata and Pitta in the clinical picture. Ojas is destroyed by aggravated Vata and Pitta in this condition leading to Ojonirodhaja Jwara and subsequently its symptoms.

–        Predominant symptoms – Gatra stambha, Shita, SHAYANEPSU (desire to always sleep), Achetana, API JAGRAT SWAPAN (gets into sleep and awakes often), Tandra, Pralapa, Romaharsha, Srastanga & MANDA SANTAPA VEDANA (mild increase of temperature and discomforts).

–        Ojonirodhaja Jwara increases greatly on reaching the 7th, 10th or 12th day either subsides or kills the patient.

Ojo Nirodhaja Jwara is a special type of Jwara – fever explained by Acharya Sushruta. He has explained this in the context of Sannipata Jwara – fevers caused by simultaneous aggravation of all three doshas. From Sushruta’s description we also learn that Ojo Nirodhaja Jwara is a variant of Sannipataja i.e. it is also caused by simultaneous aggravation of all three doshas. In spite of that, the clinical picture is dominated by aggravated pitta and vata. These two doshas cause severe destruction and depletion of ojas – the essence of all the tissues and the fever and symptoms are consequently manifested.

Symptoms of Ojo Nirodhaja Jwara

Ref – Sushruta Uttara, Chapter 39, Verses 43-45

ओजो विस्रंसते यस्य पित्तानिलसमुच्छ्रयात् ॥
स  गात्रस्तम्भशीताभ्यां शयनेप्सुरचेतनः ॥४॥
अपि जग्रत् स्वपन् जन्तुस्तन्द्रालुश्च प्रलापवान् ॥
संहृष्टरोमा स्रस्ताङ्गो मन्दसन्तापवेदनः॥४४॥
ओजोनिरोधनं तस्य  जानीयात् कुशलो भिषक् ॥
सप्तमे दिवसे प्राप्ते दशमे द्वादशेऽपि वा ॥४५॥
पुनर्घोरतरो भूत्वा प्रशमं याति हन्ति वा ॥

Below mentioned are the symptoms of Ojonirodhaja Jwara as described by Acharya Sushruta. An intelligent physician should diagnose this condition based on the knowledge of these symptoms. The symptoms are –

–        Ojo visramsate yasya pitta anila samuchchrayat – there is decrease of ojas due to aggravation of pitta and vata (this fever is caused due to aggravation of pitta and vata and consequent depletion of ojas)

–   Gatra stambha – rigidity of the body,

–        Shita – coldness,

–        Shayanepsu – desire to sleep always,

–   Achetana – loss of consciousness,

–        Api Jagrat Swapan – gets into sleep and awakes often,

–        Tandra – has stupor,

–        Pralapavan – delirium,

–   Samhrshta Roma – horripilation,

–   Srastanga – weakness of the body parts,

–        Manda Santapa Vedana – mild increase of temperature and discomforts

This fever increases greatly on reaching the seventh, tenth or twelfth day either subsides or kills the patient.

Treatment Principles

Though the treatment principles for Ojonirodhaja Jwara have not been specifically described by Acharya Sushruta, contextually, seeing the description of the jwara, we can infer the below mentioned principles and consider them in the treatment of the said condition –

–        Balancing Agni

–        Treating on the lines of Sannipataja Jwara

–        Treating on the lines of Vata-Pittaja Jwara

–        Brimhana & Santarpana – bulk-promoting and nutritious foods and similar such approaches

–        Measures to increase Ojas and maintain its optimum levels

–        Rasayana and Vajikarana medicines

–        Daiva Vyapashraya Chikitsa – regularly chanting Vishnu Sahasra Nama

–        Sattvavajaya – counseling and psychotherapy

My 39kgs weightloss diet plan❤️ What I eat in a Day #shorts #whatieatinaday

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My 39kgs weightloss diet plan❤️ What I eat in a Day #shorts #whatieatinaday



Here i am sharing what i eat in a day to loose weight.
my post pregnancy weight loss journey

#weightlossjourney #weightlosstips #postpregnancyweightloss #myweightlossjourney #lost39kgs

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Will Creatine Make You Gain Weight?

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Will Creatine Make You Gain Weight?



Will creatine make you gain weight?

Let’s clear this up. If you have a regular bathroom scale, you might see your weight go up and panic. This is why I recommend tossing it and getting a body composition scale, which will give you more details. Creatine will not make you gain fat. The extra weight you might see may be from how creatine can help your muscles store more water, which is actually a good thing. This means better workouts, faster recovery, and more strength gains.

However, with creatine monohydrate, there is also the possibility of bloating. I share my dosage recommendations in the video if that’s what you’re using, but with creatine HCl (the superior form of creatine I use in my SHEatine formula) you don’t even have to worry about it. It’s a more powerful dose in a smaller amount, and you get all of the benefits without the bloat.

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Creamy Lemon Chicken with Asparagus (Easy One-Skillet Dinner)

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Creamy Lemon Chicken with Asparagus (Easy One-Skillet Dinner)


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Creamy Lemon Chicken with Asparagus is an easy one-skillet spring dinner with juicy chicken, tender asparagus, and a bright lemon cream sauce.

Creamy Lemon Chicken with Asparagus

Creamy Lemon Chicken

I don’t know about you, but I’m always excited when spring produce starts showing up. This Creamy Lemon Chicken with Asparagus is an easy, high-protein dinner that feels elegant yet totally weeknight-friendly. Juicy chicken and tender asparagus simmer in a lemon cream sauce, all made in one skillet. Serve it as is, or pair it with orzo or roasted baby potatoes to soak up every bit of the sauce. If you love skillet chicken dinners, also try my Chicken Florentine, Marry Me Chicken, or my collection of healthy chicken breast recipes.

Why This Recipe Works

Gina @ Skinnytaste.com

As the weather slowly warms, I begin craving lighter dishes that are still satisfying. My husband, Tommy, and I loved this creamy lemon chicken when I served it for dinner recently. Like many Skinnytaste recipes, this creamy chicken dish keeps things lighter while still delivering big flavor and plenty of protein.

  • Juicy Chicken: Chicken breasts cook quickly and stay juicy when simmered in the sauce.
  • One-pan convenience: Asparagus cooks right in the skillet for a true one-pan dinner.
  • Highlights spring produce with fresh asparagus and lemon
  • Quick: High protein and ready in about 30 minutes.
Gina signature

Ingredients You’ll Need

Keep reading for more on what you’ll need to make this easy creamy lemon chicken recipe. See the recipe card below for the exact measurements.

ingredients for Lemon Chicken with Asparagus

  • Asparagus: Rinse the asparagus under running water and snap off the tough ends of the spears.
  • Chicken Breasts: Cut the boneless, skinless chicken breasts in half lengthwise to make thin, wide pieces. Using sharp kitchen scissors is the easiest way to do this.
  • Dijon Mustard for tanginess
  • Seasoning: Garlic and onion powders, Italian seasoning, kosher salt, black pepper
  • Flour: Coating the chicken in flour gives it a nice golden-brown crust when you sear it. You can use all-purpose flour or a gluten-free mix, like Cup4Cup.
  • Butter: Cook the chicken in butter for added richness and flavor.
  • Chicken Bone Broth adds protein and flavor to the sauce. For best results, use a high-quality broth, such as Kettle & Fire, Butcher’s by Roli Roti, or Epic. You could also use homemade chicken broth.
  • Half-and-Half is a lighter option than heavy cream, yet it still makes the lemon sauce creamy.
  • Lemon: Zest and juice a lemon for maximum citrus flavor.

How to Make Lemon Chicken

Before adding the half-and-half, make sure the stove is set to medium-low. If the heat’s too high, the sauce may curdle. See the recipe card at the bottom for printable directions.

season chicken cutlets
flour the chicken cutlets
Steam asparagus
  1. Prep the chicken: Place the halved chicken breasts between 2 sheets of plastic wrap or parchment paper, then pound them until about ¼ inch thick. Season with Dijon and all the spices on both sides, then coat in flour.
  2. Steam the asparagus in water in a large, covered skillet. After a couple of minutes, when they’re crisp-tender, remove them from the pan.
  3. Cook the chicken: Melt the butter in the same skillet, then cook the chicken for 4 to 5 minutes on each side. Transfer to a plate.
  4. Make the creamy sauce: Add the bone broth, half-and-half, and remaining seasoning to the pan. Cook over medium-low heat, reducing the sauce (i.e., cooking it down until it thickens and only about half remains. To check that it’s done, dip a spoon into it. If the sauce coats the back of the spoon, it’s ready. If it’s too thin, keep simmering; if it’s too thick, add another tablespoon or two of broth.
  5. Add the lemon: Zest the lemon before cutting it in half. Squeeze the juice into the sauce, then nestle the chicken into the sauce. Simmer for a few minutes, then add the zest. Serve the chicken with asparagus, and drizzle the sauce over it.
cook the chicken
Creamy Lemon Chicken with Asparagus
Creamy Lemon Chicken with Asparagus
Creamy Lemon Chicken with Asparagus

Variations

  • Asparagus alternatives: Try it with broccoli, broccolini, or green beans.
  • Chicken: Replace breasts with boneless, skinless thighs or pork chops.
  • No Italian seasoning? Use a mix of any dried herbs you have, such as parsley, thyme, and oregano.
  • Broth options: Use regular chicken broth or vegetable broth. Just make sure it’s a good one, since it’s the main ingredient in the sauce.

Storage

I don’t recommend freezing this dish because the cream sauce could separate after thawing.

  • Refrigerate leftovers for up to 4 days.
  • Reheat: You can microwave the chicken and asparagus or reheat them on the stove over medium heat. If the sauce is too thick, add a splash of broth or water to thin it.
Creamy Lemon Chicken with Asparagus

More Chicken Breast Recipes You’ll Love

For more healthy dinner ideas, check out these five delicious chicken breast recipes to inspire your next meal!

Skinnytaste High Protein cookbook protein

Prep: 15 minutes

Cook: 20 minutes

Total: 35 minutes

Serving Size: 1 piece chicken with ¼ cup sauce + veg

  • Between two pieces of plastic wrap, pound the halved chicken breasts to an even thickness (about ¼ inch). Season all over with Dijon mustard, ½ teaspoon Italian seasoning, ½ teaspoon garlic powder, ½ teaspoon onion powder, ½ teaspoon salt, and black pepper, to taste. Make sure the chicken is fully coated on both sides.

  • Dredge each piece of chicken in flour and shake off any excess.

  • In a large skillet, add the asparagus with ¼ water, cover and cook over medium heat to steam 2 to 3 minutes, until crisp tender. Remove and set aside.

  • In the same skillet, heat the  butter over medium-high heat. Add the chicken and cook for about 4 to 5 minutes per side, or until each piece is cooked through and has a golden-brown crust. Remove and set aside.

  • Add chicken bone broth, half-and-half, remaining Italian seasoning, ¼ teaspoon salt, garlic powder and onion powder to the pan. Reduce by half over medium-low heat, until it thickens, thick enough that it coats the back of a spoon.

  • Add the lemon juice and nestle the cooked chicken into the sauce and simmer for a few minutes, until heated through. Finish with lemon zest.

  • Serve with asparagus, drizzling the sauce over the chicken.

Last Step:

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*Half of the flour gets tossed after, subtracted from the full analysis.
Since the sauce is the main component of the dish, flavorful homemade broth or good quality chicken broth is suggested. Brands that sell chicken bone broth, like Kettle & Fire, Butchers by Roli or Epic are suggested. 
Serving Suggestion: over pasta or rice, with cauliflower rice or cauliflower gnocchi, or roasted baby potatoes.
Variations: Instead of asparagus, serve with charred broccoli or green beans.

Serving: 1 piece chicken with ¼ cup sauce + veg, Calories: 310 kcal, Carbohydrates: 15 g, Protein: 33 g, Fat: 13 g, Saturated Fat: 6.5 g, Cholesterol: 111 mg, Sodium: 265 mg, Fiber: 3 g, Sugar: 5 g

FAQ

Can I use frozen chicken?

Yes, just let it thaw before cooking.

Can I use chicken thighs instead?

Yes, boneless skinless thighs work great here and stay very juicy.

How do I keep chicken breast from drying out?

Searing the chicken first and finishing it in the sauce without overcooking helps keep it moist.

What Foods Trigger Inflammation?

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What Foods Trigger Inflammation?


Inflammatory markers can double within six hours of eating a pro-inflammatory meal. Which foods are the worst?

Excessive inflammation may play a role in a number of leading causes of death and disability, including type 2 diabetes, obesity, and heart disease. “But what are the stimuli that jumpstart the destructive inflammatory cascade?” You typically hear about the pro-inflammatory nature of a chronic high-fat diet, but the inflammatory effect “may not be limited to chronic intake but may be evident after the consumption of a single meal.”

Within hours after eating an unhealthy meal, inflammatory markers like interleukin-6 (IL-6) can skyrocket, doubling within six hours. The majority of studies show an increase in IL-6 after consuming a high-fat meal. But the meals they tested weren’t just filled with meat, eggs, dairy, and oil, but also junky refined carbohydrates like white flour and added sugar.

When people are given essentially straight butter fat and no carbs, they can still get a spike in inflammation within hours, proving the added fat itself is pro-inflammatory. But when people are given straight sugar water without any fat, the result is the same, proving the added sugar is pro-inflammatory, too, as you can see below and at 1:26 in my video Foods That Cause Inflammation.

Why should we be concerned with the inflammatory responses after unhealthy meal ingestion? Because extensive research points to the idea that “persistent low-grade inflammation is an underlying factor in several high-mortality chronic diseases and that diet can contribute to, or attenuate, that inflammation.”

You’ll note in the graph below that IL-6 levels jumped up to about 3 pg/mL after the meal. (You can also check it out at 1:55 in my video.)

When levels start regularly getting up to about 3 pg/mL, that’s associated with twice the risk of death. That increased risk was found across the board, compiling eight other similar studies, likely because it’s linked with increased risk of heart disease, the number one killer of men and women, even as strongly as some other major well-known risk factors like high cholesterol.

Now, not all high-fat foods cause inflammation. More than a dozen studies combined show that whole plant foods such as nuts do not increase inflammatory markers, even when eating up to handfuls of nuts a day. In fact, spread half an avocado on a beef burger, and you may be able to blunt some of the inflammation caused by the meat—even lean meat—as you can see below and at 2:35 in my video.

There are reviews purporting to show a drop in inflammatory markers after eating wild game, which is about as lean a meat as you can get, but that’s only compared to store-bought meat. Give people some really fatty meat and their IL-6 shoots up, as do their tumor-necrosis factor and C-reactive protein. Inflammatory, inflammatory, inflammatory—within hours of consumption. But what if you instead eat a kangaroo steak, which is extremely low in fat, similar to elk or moose? You’ll get the same strong inflammatory response within hours of eating it, as you can see below and at 3:15 in my video.

Now, certainly less inflammatory than conventional meat you might get at the store, but pro-inflammatory nonetheless, increasing markers of inflammation within mere hours.

Doctor’s Note

Stay tuned for Which Foods Are Anti-Inflammatory?, up next.

For more on diet and inflammation, see related posts below.



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