#you CAN eat a cinnamon raisin bagel with eggs and avocado if you like the flavor and that’s how you prefer it

[passiveagreeable]

I can’t find it because searching tumblr sucks and google search quality has seriously just gone kaput, but I’m thinking about a post I saw that was like “don’t let cultural or societal standards force you into eating certain things for breakfast. Any food can be a breakfast food and traditional breakfast foods can be anytime foods.”

Cuz, just. When I was in high school on special days, we would have fried eggs on toast, but now years later, my dad has caught the avocado bug while I’ve been away and so that’s become avocado on toast with fried eggs. So this morning he pops his head in my room and says we have an avocado so how about some eggs. I tell him there’s some leftover rice so I’ll eat that with the rice and he can put it on toast. He’s like okay, whatever, then a moment later he pops back in to say I can do rice and he’ll eat a bagel so I can use our remaining two pieces of bread to make a sandwich for work. Yeah, alright, sure.

So I come out to the kitchen to cut up and season the avocado, as I always do, and he’s slicing a cinnamon raisin bagel, because his other option was parmesan and when we purchased the bagels yesterday, he told me in no uncertain terms that he does not think that parmesan is a breakfast cheese. And he’s getting ready to put avocado and fried eggs on a cinnamon raisin bagel because that is literally how against parmesan for breakfast he is, apparently.

[art-of-manliness]

Beyond Cinnamon and Brown Sugar: Discover Oatmeal’s Savory Side

With cold weather here, I’ve been looking for meals that warm my belly and stick to my ribs.  A hot bowl of oatmeal has long been a go-to dish during the cold, dark days of winter.  But if you’re like me, you’ve likely pigeon-holed oatmeal as a strictly sweet food you eat exclusively for breakfast.  For most of my life, I’ve only eaten oatmeal in the morning, garnished with things like brown sugar, maple syrup, chocolate chips, and fruit. Every now and then, I’d throw in some nuts like pecans and walnuts. But mostly oatmeal was an excuse to have dessert for breakfast. I could always tell myself, “Hey! It’s oatmeal! It’s good for you! Lumps of added sugar aside, it could help with my die-ah-bee-tus!” As I was eating a bowl of oatmeal with blueberries for breakfast a few weeks ago, I got to thinking: “Maybe it’s time I bust oatmeal out of the food prison I’ve put it in. Oatmeal is a grain just like rice and wheat, and I eat other grains in both the a.m. (raisin bran) and the p.m. (pasta) and in both sweet (rice pudding) and savory (fried rice) forms. Why should oatmeal be subject to different constraints? Why should it indeed? Even though many cultures (though not all!) have been conditioned to think of oatmeal as a sweet breakfast food, doesn’t mean you can’t eat it as a savory dish for any meal of the day.  I recently started experimenting with making savory oatmeal and eating it both for breakfast and for lunch and dinner. Reader, let me tell you, savory oatmeal is bomb. I can’t believe I didn’t do this sooner.  Not only does oatmeal taste great as a part of a savory dish, but it’s incredibly cheap, and its fiber content will help you feel fuller for longer. Oatmeal is a great way to stretch your budget and nourish your body.  Below, I share some guidelines you can use to create your own savory oatmeal dishes, along with three simple recipes that my family and I have enjoyed.  Your Savory Oatmeal Crib Sheet Oatmeal is pretty bland on its own, so it will take on the flavor of whatever you cook it with. Think of oatmeal as rice or pasta; it makes a great canvas for flavors. Utilizing some or all of the following elements will add delicious, savory umami to your oatmeal: Broth. Instead of using plain water, cook your oats in broth — vegetable broth, chicken/beef broth, or even bone broth. The broth will infuse the oats with savory goodness. Aromatics. A little bit of garlic, ginger, or onion can go a long way in adding depth and complexity to your savory oatmeal. Sauté these aromatics in a bit of oil or butter before adding your oats to release their flavors. Protein. Amp up the belly-filling protein content of your savory oatmeal by adding cooked bacon bits, egg, chicken, or beef. These protein-packed toppings will keep you feeling satisfied and energized throughout the day. Vegetables. Add a pop of color and nutrition to your savory oatmeal with fresh vegetables like chopped peppers, sliced avocado, or sautéed mushrooms. Take advantage of canned vegetables for an easy and cheap way to up your oatmeal’s fiber and micronutrient content. Cheese and crunchy toppings. Sprinkle some grated Parmesan, crumbled feta, or even French-fried onions on top of your savory oatmeal for a burst of flavor and texture. These toppings will add a nice crunch and richness to your dish. Seasonings. Have fun with seasonings. Black pepper and salt taste great on oatmeal. But I’ve also made some dishes with oregano, thyme, and Old Bay. Man, I love Old Bay. The addition I want to try next is putting everything bagel seasoning on a savory breakfast bowl (oatmeal, eggs, bacon, cheese). The possibilities are endless, so don’t be afraid to think outside the box. Condiments. To take your savory oatmeal to the next level, consider adding a dollop of your favorite sauce. Could be BBQ sauce or even salsa. I love putting Frank’s hot sauce on my savory oatmeal dishes. Kicks it up a notch. Bam! My Go-to Savory Oatmeal Recipes If you’re looking for some savory oatmeal recipes to get started,… http://dlvr.it/SzrfPz

[http-lonerr]

safe foods (300 and under)

is your family going out to eat and you're not sure what to eat? i got you boo. (these are restaurants my family normally eat at so if you'd like options from a specific restaurant just add below or pm me.)

CHICK FIL A

bowl chicken noodle soup: 255 kcal

medium fruit cup: 60 kcal

12 count grilled nuggets: 200 kcal

zesty buffalo sauce and ketchup: 25 kcal

grilled fillet: 110 kcal

large diet lemonade: 80 kcal

STARBUCKS

grande strawberry açai refresher: 90 kcal

venti strawberry açai refresher: 130 kcal

all hot coffees: 5-300 kcal

excludes blonde smoked butterscotch latte, cinnamon dolce latte, caffe mocha, white chocolate mocha

all hot teas: 0 kcal 

excludes chai tea latte (240 kcal), london fog tea latte (180 kcal), matcha green tea latte (240 kcal), honey citrus mint tea (130 kcal), defines brewed wellness tea (10 kcal)

steamed apple juice: 220 kcal

steamed milk: 200 kcal

espresso frappecino: 210 kcal

coffee frappecino: 210 kcal

all cold coffees: 5-230 kcal

all iced teas: 45-240 kcal 

a lot of them come with milk/cream in it so you can ask for none for lower calories

all cold drinks: 90-140 kcal 

if you add milk/cream those are the 140 kcal drinks

reduced fat turkey bacon and egg white sandwich: 230 kcal

spinach feta and egg white wrap: 290 kcal

avocado spread: 90 kcal

ham cheddar and peppers / egg white and roasted red pepper egg bites: 170 kcal

bacon and gruyere sous vide egg bites: 300 kcal

classic oatmeal: 160 kcal

hearty blueberry oatmeal: 220 kcal

plain bagel: 280 kcal

cinnamon raisin bagel: 270 kcal

everybody’s favourite bantam bagel (2 pack): 200 kcal

everything bagel: 290 kcal

lemon cake pop: 140 kcal

birthday cake pop: 170 kcal

cookie dough cake pop: 180 kcal

chocolate cake pop: 160 kcal

creminelli prosciutto tray: 170 kcal

smoked turkey jerky: 70 kcal

moon cheese cheddar: 70 kcal

string cheese: 80 kcal

beef jerky: 70 kcal

berry trio parfait

vanilla yogurt: 110 kcal

ZAXBY’S

side salad: 25 kcal

1 chicken finger: 100 kcal

tongue torch: 20 kcal

1 slice texas toast: 150 kcal

BURGER KING

garden side salad: 60 kcal

hamburger: 240 kcal

cheeseburger: 280 kcal

4 piece chicken nuggets: 170 kcal

4 piece spicy chicken nuggets: 210 kcal

chicken fries: 280 kcal

crispy taco: 170 kcal

value onion rings: 150 kcal

value unsalted fries: 220 kcal

kids oatmeal: 170 kcal

applesauce: 50 kcal

soft serve cup: 170 kcal

soft serve cone: 190 kcal

hersheys chocolate sundae: 260 kcal

caramel sundae: 240 kcal

1 chocolate chip cookie: 160 kcal

small hashbrowns: 250 kcal

3 piece french toast sticks: 230 kcal

WENDY’S

6 piece nuggets: 250 kcal

grilled chicken wrap: 300 kcal

apple bites: 35 kcal

JIMMY JOHNS (can reduce calories through customisation)

turkey little john (no mayo and add dijon mustard): 150 kcal

ham and provolone little john: 300 kcal

roast beef little john: 250 kcal

tuna salad little john: 250 kcal

salami capicola and provolone little john: 290 kcal

blt little john: 300 kcal

pickle: 20 kcal

LONGHORNS

mixed green salad: 100 kcal

broccoli: 90 kcal

cup loaded potato soup: 270 kcal

bowl shrimp and lobster chowder: 250 kcal

caesar salad w/ dressing: 250 kcal

strawberry and pecan salad w/ dressing: 190 kcal

seven pepper sirloin lunch salad: 250 kcal

grilled chicken and strawberry lunch salad w/ vinaigrette: 280 kcal

8 count grilled shrimp: 160 kcal

side rice: 230 kcal

plain baked potato: 270 kcal

black beans and rice: 290 kcal

kids grilled chicken tenders: 140 kcal

kids sirloin steak: 230 kcal

kids chicken tenders: 270 kcal

oranges: 20 kcal

DOMINOS

1/4 of medium thin crust pizza (spinach and feta cheese): 300 kcal

so this is how i like my pizza, but in conclusion, thin crust is the way to go. it has the lowest calories for the most food.

1/2 dish of pasta (chicken, marinara sauce): 205 kcal

1 plain wing: 55 kcal

1/2 buffalo chicken sandwich (no blue cheese sauce, provolone and onions): 240 kcal

classic garden salad: 80 kcal

PIZZA HUT

1 slice medium thin pizza (spinach): 170 kcal

1 bone out wing: 79 kcal

1 traditional wing: 80 kcal

1 mozzarella stick: 82 kcal

MARCOS

1/2 calzone (cheese and chicken): 213 kcal

1 piece cheese bread: 90 kcal

1 chicken dipper: 60 kcal

chicken caesar salad: 300 kcal

LITTLE CAESARS

1 buffalo wing: 64 kcal

[ask-the-clergy-bc]

What are the Ghouls' and Papas' favorite breakfasts?

Papa Nihil: Refuses to eat ‘old man’ food for breakfast. Give him some traditional Italian, please. Imperator won’t let him drink coffee as much as he used to, he was a huge espresso fiend. He loves his morning bread rolls with butter and jam. If he’s feeling extra hungry he might have cheese or meat in his rolls too. 

Papa I: No one should be surprised when I say Oatmeal. He is a very simple man, and eats breakfast for energy and to get his day going. He also likes fruit with it- but it has to be fresh. If he’s feeling especially decadent he’ll even put some cinnamon and brown sugar in his food! 

Papa II: Gourmet omelette. Egg whites only. Bacon freshly ordered, and none of that processed preserved crap at the super markets. Sometimes various fresh salmon dishes and GOOD bagels. Fresh brewed cappuccino with skim milk, and Satan  help you if there is too much foam!!

Papa III: Depends what kind of morning he is having. But he likes his fancy tastes, just like his brother. He prefers iced coffees though, and likes them freshly brewed every morning. Papa will have anything from over the top avocado toast, to bagels, to gourmet fry ups, to simple fruit and cheese platters. It depends how hungry and how extravagant he is feeling that day. As long as he gets his coffee he is fine. 

Omega: He’s a very busy ghoul, so he tries to eat as much as he can. He’ll usually try to have a typical breakfast. Eggs, some sort of meat, carbs (toast or something), and maybe something sweet. Think your typical American set up. If he can’t? He grabs a ton of protein bars and hopes the day is a kind one. 

Alpha: Two types of breakfast modes. 1) Nothing at all with a strong cup of coffee or, 2) whatever left overs he can grab as he walks out the door. His appetite typically doesn’t wake up until lunch. 

Water: Has adapted to eating like a bird or a human on the go. Someone introduced him to smoothies and his life has been changed forever. He particularly likes them because you can add anything you want AND they can be taken anywhere. Also goes along with his absolutely LOVE of Earth fruits. 

Earth: Earth actually loves cereal. His favorites are the colorful ones or the ones that have a LOT of marshmallows. Granted, he can eat a whole box in one sitting so he needs to be careful. 

Air: Tries to stay high protein and simple. Again, very bland tastes and rather just get something to help him stay active in the day. Oatmeal is a favorite with granola or some type of nuts on the side. He’s also the boring old man who would eat Raisin Bran or a wheat bagel. Sometimes scrambled eggs, and he’s REALLY good at making them! 

[skwonkk]

Apple pie for you and me Honeydew, artichoke, hearts of lettuce Such as bread, cream, white sauce, and aspic "Ooh la la, ooh la la" chanted the traffic wardens but Steve was in no mood for Swedish Volleyball that day. He swore to himself that if Erica came home again dressed like a chicken, he would tell the Monopolies Commission who had really been putting cream cakes in the Lord Mayor of London's underpants. Then, the avocado dip would really hit the fan! Bacon blue bread dog eared... Buttered bagels and lox, cream cheese, rhubarb (Food) I'll never keep you waitin' like a green banana See what to do to all those healthy basil leaves I want a bean feast And I got myself a beer Well, those brownies oughta be just about ready now Caramel. With a carrot nose and hat on Extol your sacrifice with fine caviars and aspics Then maybe carrots and celery And they’re begging for a taste of my cherry pie Two squares of dark chocolate And you put some cinnamon, in a cup. Drinking coffee every hour until one You get cola from a nut Eating cookies when no one's lookin'! When the corn is past its prime Cotton candy clouds Cupcakes, icing pops Cream buns and doughnuts Think of the fondue that we’ll be sharin'! Pulling up the garlic Lots of gingerbread men At least I know about the grapes! Add the ham pieces Become the land of hamburgers and raisins that can sing? Hot dogs and baked beans and sauerkraut With a three scoop ice cream cone in his hand Ketchup and salt and ground beef Lemons growin' on our tree Lime and sugar, sprig of mint Sorrows lollipop lands stick-broken on a dark carnival ground Percy, the hapless FBI agent, disguised as a Russian reindeer salesman, slid into the sushi bar in downtown Frankfurt and realised with a start that the man with the macaroni on his head was infact his ex-wife Rosemary; herself disguised as a Peruvian professor of Chemistry. The boot was on the other foot however, when he showed her his Swiss Army pen-knife Pink macaroons We'll have biscuits marmalade, on a bench near the park Now I’m soft like a marshmallow She's had trouble with that milk and the moon ever since maybe it's a Chocolate cake, big milkshakes Peanut butter sandwiches, English muffins Black-bottomed mushrooms and chicken pot pie Door bells and sleigh bells and schnitzel with noodles Lift me like an olive branch and be my homeward dove Omelette The layers of your onion, your emotional disease just Darth Orange Juice Do you like pancakes? Haven’t ever tasted a Georgia Peach But they still go for peanuts And sauté the onions and green pepper 'til they're tender When you're in a pickle and ya plum surrounded And pineapple patties to grill It helps us make pizza, it keeps things in line You bring the popcorn PotaTo potaTo potaTo If you wanna try Some Piggy Plum Pie Cakes puddings and pies White hat on a pumpkin Raisins come from grapes, people come from apes Over rice! Oh, the ricotta we'll be digesting! Like cooked meats, fruit salad, soil foods, and yolk! You love spiced salmon strudel. Fried egg sandwich, white bread, bottle of HP (White bread, white bread) Bacon, egg and sausage I like cake and scones, ice cream cones You bring the soda And some folks loves ham hocks and some folks loves pork chops and some folks love vegetable soup Spaghetti! He always ate in the Steak Bar. He loved to drive in his Jaguar. Oh strawberry moon She's a sad tomato Eat a bucket of tuna-flavored pudding, then wash it down with a gallon of strawberry Quik Vanilla chocolat Waffles! The look on your face will be priceless when you find that forty pound watermelon in your colon Whiskey bottles piling high I will drink the wine while it is warm Yogurt, butterscotch, granola

[irhoustore]

Best Foods for Fitness

BY FITNESS LIFESTYLE

Serious athlete or weekend warrior? specialize in foods that fuel your body, repair damage, reduce inflammation, improve strength, and build muscle. 

-01 1 Eggs are rich in high-quality protein, critical for athletes to repair muscle, maintain aerobic metabolism, and speed recovery and wound healing. They also contain vitamins and minerals involved in energy and protein metabolism, 

cell growth, tissue repair, and protection against oxidative stress and inflammation. And they’re rich in leucine, an aminoalkanoic acid that’s key in building lean muscle mass, and choline, a vitamin-like nutrient which will speed weight loss without impacting strength.

Recipe Tips: > Bake eggs, chopped kale, and Swiss cheese in muffin cups for quick mini-quiches;

> Beat eggs with minced onions and shredded Asiago, and cook during a greased waffle iron;

> Lightly whisk eggs and stir into chicken or vegetable broth with ginger, hot peppers, and scallions for fast egg drop soup.

-02 2 Sweet potatoes are high in carbs, critical for energy before high-intensity exercise. Unlike other sources of carbohydrates, like pasta or bagels, sweet potatoes are grain-free, gluten-free, and rich in potassium, an electrolyte that’s depleted during high-intensity exercise. Low potassium levels impact muscle contractions, energy, and endurance, so it’s important to replenish them with natural sources. Sweet potatoes also are high in beta carotene, a strong antioxidant that reduces inflammation. Drizzle sweet potatoes with vegetable oil to feature more anti-inflammatory compounds that help reduce pain and swelling.

Recipe Tips: > Toss sweet potato cubes with copra oil, cumin, garlic, and cayenne pepper, and roast till tender;

> Mash cooked sweet potatoes with almond milk, cinnamon, chopped almonds, and raisins for a grain-free breakfast bowl;

> Make “lasagna” with sweet potatoes thinly sliced lengthwise in situ of noodles.

3 Almond butter may be a great post-workout snack, rich in protein and other important nutrients for athletes. Almonds are high in magnesium (critical for the correct function of muscles and nerves), vitamin E to stop exercise-induced oxidative damage and other nutrients that help the body use oxygen more effectively.

In one study, athletes who ate whole almonds before training improved their cycling distance and endurance and had higher blood levels of antioxidants.

Recipe Tips: > Whisk almond butter with vegetable oil, rice vinegar, and minced ginger for a creamy Asian vinaigrette;

> Make hummus with white beans, almond butter, olive oil, juice, and minced garlic;

> Scoop the flesh from a roasted sweet potato, mash with almond butter and bananas, and re-stuff potato skins for twice-baked breakfast potatoes.

-01 4 Beets are high in nitrates, which are converted by the body to gas, a compound that dilates blood vessels, improves blood flow, and enhances athletic performance. In one study, athletes who drank beet juice showed a 38 percent increase in blood flow to muscles, In another study, runners who ate cooked beets ran 5 percent faster. And during a review of 23 studies, researchers concluded that drinking beet juice can improve cardiorespiratory endurance (the ability of the circulatory and respiratory systems to provide fuel during sustained physical activity), exercise efficiency, and performance.

Recipe Tips: > Wrap whole beets in foil and roast until tender;

> Add cooked and cooled beets to a smoothie with bananas, blueberries, and Greek yogurt;

> Thinly slice beets, toss with vegetable oil and salt, and bake till crispy for a nutrient-dense chip alternative.

-02 5 Pomegranates are loaded with antioxidants, including ellagitannins, shown to scale back exercise-induced inflammation. In one study, athletes who took an ellagitannin-rich pomegranate extract had less muscle soreness and significantly higher strength recovery after resistance training. In another study, subjects who drank pomegranate juice for 15 days reduced muscle soreness and weakness in their elbow flexors after resistance training compared to a placebo. It’s even better if you mix pomegranate juice with fruit juice and/or tea —the quercetin in apples and epigallocatechin 3-gallate (EGCG) in green tea are shown to scale back inflammation in cyclists.

Recipe Tips: > Combine pomegranate juice, fruit juice, cooled tea, and soda water for a healing post-exercise drink;

> Toss pomegranate seeds with sliced kiwi, tangerine segments, minced basil, and juice ;

> Mix concentrated pomegranate juice and pomegranate seeds with coconut milk and freeze in a frozen dessert maker. -03 6 Hummus is loaded with resistant starch, a slow-burning carbohydrate that minimizes and controls spikes in blood sugar and insulin before exercise. Resistant starches also provide fuel for beneficial bacteria and improve gut microbiota, which plays a crucial role within the production, storage, and expenditure of energy. Hummus is high in protein and iron, critical to optimal athletic performance via its role in energy metabolism and transport of oxygen to muscles. And studies show that legumes assist you to feel fuller, longer, promoting fat loss and lean muscle mass.

Recipe Tips: > Spread hummus on whole-wheat tortillas and layer with avocado, baby spinach, sliced onions, and salsa for an on-the-go breakfast wrap;

> Stuff boiled eggs with hummus for a healthier deviled egg;

> Layer hummus, sliced olives, red onions, yellow peppers, and chevre on pizza crust, and bake until bubbly.

-04 7 Cherries are high in antioxidants and anti-inflammatory anthocyanins and other phenolic compounds that are shown to scale back muscle damage, lessen pain, speed strength recovery after exercise, and reduce markers of inflammation. Most studies on athletes have focused on tart (Montmorency) cherry juice, but a review of sweet cherries found equivalent health benefits, and other studies show that sweet cherries are equally high in anti-inflammatory compounds.

Recipe Tips: > Simmer frozen tart cherries with rosemary needles, then purée for a moment jam;

> Combine tart cherries with chopped apple, onions, and celery during a honey yogurt dressing for Waldorf salad;

> Toss pitted cherries in balsamic vinegar and minced thyme, and roast till tender.

Lisa Turner maybe a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has quite 20 years of experience in researching and writing about nourishing foods and training people toward healthier eating habits.

Avocado Eggs Serves 6 This super-healthy riff on deviled eggs skips the mayo and uses avocado, for a summery green color and fresh, bright flavor. For an on-the-go snack, marry two filled egg halves and wrap tightly in foil. For a transportable lunch, turn eggs into a wrap: mash all ingredients together, spread on a whole-grain or gluten-free tortilla, add arugula and hummus, and roll into a wrap.

6 hard-boiled eggs, peeled and halved lengthwise 1 very ripe large avocado ¼ cup minced purple onion 1 clove, peeled and pressed during a press 2 Tbs. minced cilantro 1 Tbs. juice Cilantro leaves and paprika for garnish (optional)

1. Remove yolks from eggs and transfer to a medium bowl. Set albumen halves aside.

2. Halve avocado lengthwise, remove pit and scoop the flesh into the bowl with egg yolks. Add onion, garlic, minced cilantro, and lime juice. Mash with a fork until smooth and well-blended. Season to taste with salt and pepper.

3. Fill albumen halves with avocado mixture. Arrange on a plate, garnish with cilantro and paprika, if desired, and serve immediately.

Per serving: 140 cal; 7g prot; 10g total fat (2.5 sat fat); 4g carb; 185mg chol; 65mg sod; 2g fiber; 1g sugar

[katheyjoskitchen-blog]

January 15th is National Bagel Day!

Today is National Bagel Day, and here at Kathey Jo’s Kitchen we are ready to celebrate! My name is Kathey Raskin, and I’d like to welcome you to my Las Vegas kitchen. We’re all so busy these days, it’s easy to fall into the habit of eating fast food and unhealthy snacks when we’re on the run. I love bagels because with the right choices they present a healthy alternative that doesn’t skimp on convenience.

 Bagels may have originated in Poland, but since they were brought over by 19th century immigrants they’ve become a popular treat here in America. It’s easy to see why we love bagels. They are convenient and delicious for any meal or for a snack. There are many varieties, including options that appeal to children like cinnamon raisin and blueberry.

 You may have heard that bagels aren’t healthy, but you can make bagels healthier by choosing nutritious toppings like fresh vegetables and lox. You can also choose healthier whole-grain bagels, which provide 20 percent of your daily fiber requirement, as opposed to the 8% plain white bagels provide.

 Whether you like your bagels plain, sweet, or savory, when it comes to toppings we have infinite options, limited only by the imagination.

 Try these favorite bagel toppings

·         Cream cheese

·         Apple slices

·         Marinara and mozzarella

·         Fresh strawberries

·         Peanut butter and jelly

·         Cucumber

·         Fresh dill

·         Avocado

·         Red onion

·         Cheddar cheese

·         Fried egg

·         Spinach

·         Sun dried tomato

·         Asparagus

·         Chicken salad

 I like to buy my bagels fresh from a local bakery, but you can make your own at home if you’ve got the time. You’ll find the extra effort is well worth the rewards!

 Want to learn how to make authentic East Coast bagels at home?

 https://www.youtube.com/watch?v=GTaF7pxwiv0

 If you’re a fan of San Francisco style bagels, try this recipe!

https://www.youtube.com/watch?v=kMpdW-L4xVw

[shateandino]

A Day In The Life Of An Intuitive Eater

What does it look like to eat intuitively? I’m going to show what my typical day of eating looks like as an intuitive eater versus a dieter.

Ever since learning about intuitive eating and adopting it’s principles a few months ago, I get a lot of questions about what I typically eat in a day. I was a little hesitant to do a post like this because I know that some people may turn this into their eating plan, and that’s not the point of this post.

My intention isn’t for you to take what you see here and apply it as an eating plan to your life. Instead, my intention is to share with you how easy it is to become an intuitive eater and apply the principles in YOUR life.

I want to clarify some things before I share with you what a day in my life looks like:

I NEVER count calories. Instead I listen to my body’s cues of hunger and fullness.

I NEVER count macros. While I do try and balance the majority of meals with protein, fats, and carbs, I don’t calculate the grams or percentages of each.

I NEVER eat by the clock. If I’m hungry at 10:30, I’ll eat lunch then. If I’m not hungry until 1:30 again, I’ll eat then. I eat when my body is hungry, not by what the clock says.

I choose to eat wholesome foods most of the time, but I also leave room for fun foods like cookies, cake, desserts, chips, etc. every single day.

My day of eating is going to look different than your day of eating. What my body needs in a day is going to be different than what your body needs.

Morning

Right after I wake up, I make my way down to the kitchen for a pre-workout snack. The reason is, I like to exercise first thing in the morning. I’ve been doing this for years! Why? Because I LOVE to exercise, which involves mainly lifting heavy weights. It gives me energy, it makes my bones strong, and I just really, really enjoy it. Notice I didn’t say that I do it for weight loss or muscle gains or to manipulate my body?!

Please note that this is NOT a post about when you should exercise, what type of exercise you should be doing, what types of foods you should be eating, etc. This is just what I LIKE to do and what works best for MY body.

When I used to exercise to change my body, I would workout on a completely empty stomach, thinking that I could “burn more fat” that way. However, I now realize that my body NEEDS sustenance in order to get through my weight lifting workouts.

I start out by mixing up a pre-workout drink and then eat this:

This is a pitted date with some nut butter and a piece of dark chocolate inside! SO good!

Before a workout, my body needs some quick energy, and this does the trick.

After my workout, I quickly shower and then make my breakfast and the kid’s breakfast. For my breakfast, I like to have a few different things. Sometimes it’s Greek yogurt with Purely Elizabeth granola, some banana, blueberries, and a dollop of nut butter on top.

Other days it’s a chocolate protein shake with an Ezekiel cinnamon raisin English muffin. Or sometimes it’s pumpkin pie oatmeal. Either way, I love having a nice filling and satisfying breakfast.

When I was dieting, I typically ate the same breakfast day in and day out. Maybe I enjoyed it, maybe not. It never mattered because it was all about the calories.

Usually my breakfast will hold me over for 3ish hours. Somedays it’s only 2 hours. I don’t know why that is, but my body knows it’s hungry in 2 – 3 hours and that’s all that matters.

You might be thinking…wait, there are so many other choices for breakfast, why do you choose those ones?! What about eggs, bacon, and toast? Or what about pancakes? Some days I may feel like eggs and bacon, and if I do, I’ll have that. As you strengthen your intuitive eating skills, you realize that you don’t have to eat typical breakfast foods or the same foods over and over again, you just eat what you love to eat in that moment without thinking about the calories or the macros. It’s easy to make a decision and move on with your life. But that takes some time so give yourself patience and space to do that.

Afternoon

Somewhere between 11:00 and 11:30 in the morning, I’m starting to get hungry again.

One thing you learn with intuitive eating is you don’t have to eat by the clock. Instead, you eat when your body says it needs to eat!

Lunch can be a few different things. Sometimes it’s a smoothie with some kind of veggies and 1/2 a bagel. Sometimes it’s a salad with a sandwich. Other times it’s leftovers.

Why half a bagel? Am I on a diet? HECK NO!! I’ve tried eating a whole bagel with a smoothie and veggies and usually it’s just too much. Half a bagel hits the spot. Intuitive eating takes some trial and error in the beginning until you know how much food will satisfy you.

This picture is a mixed greens salad with dried cranberries, goat cheese, balsamic vinegar, and olive oil. I also had a sandwich on Ezekiel bread with turkey, lettuce, avocado, cheese, mayo, and mustard.

I don’t always have my sandwich on this bread though. Sourdough bread is a favourite of mine, so I often buy a loaf from our local bread store. Other times I’ll have a bagel instead. It just depends what I’m feeling like that day.

I’m usually hungry again between 3 and 4 pm. My typical snack consists of some fruit with a homemade muffin or banana bread.

I absolutely LOVE homemade baked goods, so I make them often. This is my blueberry muffin. If I don’t feel like a muffin or some banana bread, I’ll have some crackers or Veggie chips…anything yummy and snacky that will tide me over until dinner.

If a meal will be in 1-2 hours, my goal is to not feel hungry anymore. If it’s longer than 1-2 hours I need to feel satisfied and like my stomach is full. That’s how I determine what I’ll have for a snack.

Evening

Our family dinner’s are always different. I make my meal plan each week and plan our dinner menu ahead of time. BUT…if there is something planned for dinner that night and I’m just not in the mood for it, I’ll switch it with another day and make something else that’s on the menu. But typically I plan meals that I want to eat.

This day happened to be meatball Gyros with a side of roasted balsamic and maple Brussels sprouts.

Sometimes it’s a pasta dish, sometimes it’s a vegetarian dish, sometimes it’s chicken, sometimes it’s beef. Back when I was dieting, our dinner had to be all lean meats and zero fat, or later on when I was doing keto, it had to be very low carb and high fat. Now, it’s just whatever we feel like, which typically consists of a protein, starch, and veggie.

99% of the time we eat together as a family, so our dinner is usually at 6:15 pm. Because I know what time we eat, I can plan my afternoon snack accordingly. I know I said that I don’t eat by the clock, and that’s true for the most part, except when it comes to dinnertime. Our family dinners are important to me, so having a time that works where we can all sit together to talk and eat is a priority.

Two hours after dinner I’m usually getting a little hungry again. That’s when I like to have my evening snack, which usually consists of fun foods!

I love to have something crunchy in the evening. My two favourites are Que Pasa Nacho Cheese chips (taste like Doritos!) or Boom Chika Pop Cheddar Popcorn. I’ll put some in a small bowl and snack away.

Afterwards, I love to have some dark chocolate!! I can’t go a day without having some chocolate!!

Sometimes I’ll have some almond butter cups, or some plain dark chocolate, or these Ghiradelli Sea Salt and Caramel dark chocolate squares, or all 3! YUM!

I love ending my evening with some fun foods like these. It gives me satisfaction at the end of my day. Dinner gets me full, but a bedtime snack takes me from full to satisfied. And because I don’t deny myself these fun foods, I never crave them or binge on them.

Intuitive eating certainly isn’t perfect, and please remember, it doesn’t look the same for everyone. It’s an ongoing process of learning to care for your body in different seasons of life and under different circumstances.

I’d love to hear in the comments where you’re at with intuitive eating (maybe you’re like, Jen what the heck is intuitive eating?) and what you’re learning. 

And don’t forget to sign up for my FREE guide to helping you find food freedom!

The post A Day In The Life Of An Intuitive Eater appeared first on The Fit Housewife.

Article source here:The Fit Housewife

[gessvhowarth]

London's Best Kept Secret Brunch

Brunch at The Table Cafe. London is awash with fantastic brunch options, but some flying under the radar deserve more attention. Here's our pick of London's best kept secret brunches.  The Table Café The Table seems to fly under the radar a little thanks to a slightly out of the way location, but the brunch is legendary. They do something called 'the stack' which they describe as a "towering inferno of deliciousness" (a bagel piled with chorizo baked beans, home cooked ham hock and poached eggs) and there's the brunch burger, which is not just a burger but pork, beetroot, egg, sour cream and avocado sauce, tomatoes, bacon, cheese and pineapple in a bun. There are strong veg options too, with both vegetarian and vegan full cooked breakfasts, and the waffle and pancake selection is extensive.  83 Southwark Street, SE1 Source The Table Café Source The Table Café Pistachio & Pickle This doesn't seem to be Islington's most popular brunch spot, but it should be. You'll find all the classics here, like eggs Benedict and a full English, alongside playful options like poached egg and cheesy beans on toast (with two types of cheese, no less) and a breakfast burrito.  237 Liverpool Road, N1 Source pistachio&pickle Source instagram Esters There's some brilliant food coming out of this tiny cafe in Stoke Newington, and we only wish it were larger. Poached eggs come with swanky greens like cavolo nero and a dusting of za'atar, while French toast is glammed up with whipped ricotta and raisin syrup. Raisin syrup! We love that they have a 'no laptop policy' at the weekends, too.  55 Kynaston Road, N16 Source ESTERS Source ESTERS 161 Food + Drink We love this bar and restaurant at any time of day, but recommend you consider checking out the brunch menus. They change regularly, but always tick all the meat, cheese, and egg options with style. Recent dishes have included a cheese and mortadella toastie, and pork and black pudding sausage rolls with mash.  161 Kirkdale Source 161 Food + Drink Source instagram The Greek Larder Theodore Kyriakou is the man behind The Greek Larder (he was also the man behind The Real Greek back when it wasn’t a chain), a bright, modern space that lights up a corner of the somewhat soulless patch of the King's Cross area. He's done a fabulous job with the restaurant and the Greek brunch is banging, using all the fabulous ingredients you'd hope to see -- yoghurt, honey, pastries, eggs. There's a 'full Greek' breakfast too, which incorporates Greek elephant beans and home made pork sausages.  1 York Way, N1C Source The Greek Larder Source thegreeklarder Noak Bakehouse & Brew Ok, so you will find the usual avocado on toast here, but the cooking is solid and they do some refreshing options, like simple pancakes ('plate-sized') made with brown sugar, and garlic baked mussels on garlic toast. You can also build your own breakfast plate by choosing from different food groups (dairy, protein, veg etc) and we love that, in the dairy section, there are options including 'a nice piece of Brie' and 'a thick slice of Cheddar'. Cheese is important, guys.  209-211 Mantle Road, SE4 Source instagram Source instagram Arlo & Moe This Crofton Park cafe does a neat line in what they call 'Sexy Toast', which is toast with things on top, like mashed avocado and feta, scambled eggs with chorizo, or cream cheese, honey and cinnamon. Don't worry though, you can also get less trendy but ever-popular workhorse toppings like peanut butter or Heinz baked beans.  60 Springbank Road, SE13 Source london-se Source Arlo & Moe Oklava Did you know Turkish restaurant Oklava does brunch? On Sundays you can order brunch for two people; it's a set menu which comes as one beautiful spread, and includes house bread, borek pastries, olives, pastirma sausage with fried eggs, clotted cream and honey and the wonderful Medjool date butter amongst other things... it's really special, and so Turkish with a London twist.  74 Luke Street, EC2A Source oklava Source Oklava Restaurant Arlo's This south London steak house also does brunch Friday to Sunday where you can legitimately eat steak for breakfast and feel good about it. There are other options, like thick cut streaky bacon from Yorkshire, and sweet things including banana hot cakes. They also do a nice line in hangover-busting drinks, including the requisite bloody Marys and -- wait for it because this is genius -- ice cold Berocca.  Arlo's, 1 Ramsden Road, SW12 8QX. Website.  Source Source

http://feedproxy.google.com/~r/londonist/sBMe/~3/Erp6S0Et-U4/london-s-best-kept-secret-brunch

[consulting-celiac-in-the-tardis]

A Celiac’s Guide to Shopping Gluten Free, Healthy and Cheap at Aldi

New blog post! When you’re trying to eat healthy and cheap, follow a gluten free diet without going broke or save money on groceries, finding a grocery store that’s affordable and high quality is a must. Recently, I've discovered that Aldi seems to check both boxes - especially if you have celiac disease and need to eat gluten free.

I’d never even seen an Aldi before I moved to Mankato, Minnesota for grad school. With no Sprouts Farmers Markets (my previous grocery store soul mate) nearby, I was eager to see if Aldi was as awesome and affordable as I kept hearing. Well, over eight months have passed, and I’ve shopped at Aldi nearly every week. So, I thought I’d share all the tips and tricks I’ve learned about shopping at Aldi thus far.

Ready to get the most out of your local Aldi - especially if you need to eat gluten free? Keep reading to find out how!

(And as an FYI, this post isn’t sponsored. I’m just really enjoying shopping at Aldi and hope to help other college students, celiacs or anyone else who lives near an Aldi learn how to eat healthy on a budget!). 

1. Know your store, and bring the proper shopping secret weapons. 

Like any other store or restaurant chain, the quality and variety of products found at Aldi will vary by location. I am extremely lucky that my local Aldi was renovated shortly after I moved to Mankato, increasing its size and the number of different products it can stock. If you’re lucky enough to live near multiple Aldi locations, you might want to scope out each of them and see which best fits your needs. 

Before you go shopping at Aldi for the first time, you should also know a few quick facts. First of all, don't expect any fancy display designs or carefully styled shelves. Most of the products are displayed in the cardboard containers they were shipped in...but since I'm buying what's in the shelves and not the shelves themselves (though some people do just buy the whole container of a product!), this decorating quirk doesn't bother me.

You should also be sure to bring a quarter with you since Aldi customers need to insert a quarter to unlock a shopping cart. (And don’t worry - you do get your quarter back when the cart is properly returned!). Along with a quarter, bring your own shopping bags and prepare to do your own bagging. For the sake of efficiency, Aldi's cashiers just place items back in an empty cart for you to bag later. (I don’t think I’ve ever waited longer than 5 minutes in line...but shopping in the morning helps me avoid the rush too). 

2. Shop seasonally, and take advantage of sales. 

I’ve shared some tricks and tips for eating healthy on a budget before, but Aldi makes it even easier for me to spend $35 or less a week on all my food for the week. I am definitely guilty of shelling out two dollars a pop for avocados during the off-season (the addiction is real), but I do try to shop seasonally, which helps my grocery bills be even lower. 

For instance, this last fall, I switched from eating a lot of summer squashes and zucchini to enjoying spaghetti squash and acorn squash. A few weeks, Aldi was selling whole spaghetti squashes for 99 cents each (not per pound!), which slashed my usual grocery costs even lower. Like other grocery stores, Aldi releases a new online and printed flyer with deals each week (usually on Tuesday), and I try to load up on items when they’re on sale. (Let’s not even talk about how many avocados I bought when they were 44 cents each). 

Like this post? Tweet me some love by clicking here: "Trying to eat #glutenfree and/or #healthy on a budget? This #college #celiac is sharing her top tips for saving money at @AldiUSA! #Healthyeating has never been easier - or more #allergyfriendly. Read all my tips here --> http://bit.ly/2Fz4aIC"

3. If you need to eat gluten free, check out Aldi’s LiveGFree line...and look forward to May. 

Besides the price, my favorite part about Aldi is definitely their gluten free line. All of the LiveGFree products are certified gluten free (although many do contain eggs and milk, as an FYI for people also avoiding those allergens). So far, I’ve tried their cinnamon raisin bagels (thick, chewy and sweet without tasting sugary), pretzels (crunchy and salty goodness) and various granola bars (the Very Berry is my favorite flavor so far). 

Other LiveGFree items include sandwich bread, tortillas, cookies, baking mixes, bread crumbs, and frozen items like pizza, chicken nuggets and sandwiches. Aldi also offers seasonal gluten free products for a limited time (like gluten free stuffing and fried onions during Thanksgiving). If you have celiac disease and live near an Aldi, keep your eyes peeled for even more special gluten free products in May (in honor of Celiac Awareness Month). I’ve yet to try any myself, but I’ve heard good things about the gluten free General Tso’s Chicken and the cheesecake sampler available in some Aldi stores during May. 

4. Stock up on cheaper versions of pantry and fridge staples. 

Want to eat healthy without going broke? Then pay attention to how Aldi's cooking staples compare in price to those of other brands or other stores, and stock up on cheaper foods. For instance, coconut milk, white rice (for grinding into flour), canned beans and pumpkin, cereal and frozen fruit and vegetables are some of the items I can consistently buy for less at Aldi than Hy-vee, Cubs Foods or Walmart (the main other grocery stores in my town). 

If you are eating a gluten free diet for celiac disease like me, I do recommend looking for a “Gluten Free” label on some pantry and fridge staples (like condiments or grains, which may have a higher chance of containing wheat). As I’ve written before, some celiacs are comfortable eating foods that aren’t labeled gluten free but don’t appear to have any wheat-containing ingredients, and I respect that decision. For my own piece of mind, though, I do prefer seeing “gluten free” on the products I buy, and most of the products at Aldi are clearly labeled when they are naturally gluten free, contain or may contain wheat, etc. 

5. Don’t forget to check the specialty item aisle! 

Once you’ve loaded up your cart with everything you need, you might want to spend a couple minutes perusing Aldi’s specialty item aisle (depending on how strictly you want to stick to your list and budget). This aisle contains items that Aldi is only selling for a limited time (such as seasonal items like Valentine’s Day chocolate) and/or selling for a reduced price. 

While most of these items contain gluten and are anything but healthy, I’ve discovered some real gems. A couple months ago, Aldi was selling limited edition flavors of the Live GFree granola bars for only $1.99 a four-bar box. (The pineapple and mango flavor, and the cinnamon raisin flavors were both winners). I’ve also found boxes of gluten free bean-based pasta from Explore Cuisine on sale, plus plenty of other items I considered buying but eventually turned down (like sweet potato chips and pre-cooked quinoa and sauce meals).

It can be challenging to eat healthy on a budget. Add in dietary restrictions like being gluten free for celiac disease, and grocery shopping without going broke can feel even more challenging. However, as I shared in my previous post about how to eat cheap and healthy, taking advantage of sales, seasonal produce and affordable grocery stores like Aldi can make a big difference in your bottom line.

Like this post? Tweet me some love by clicking here: "Trying to eat #glutenfree and/or #healthy on a budget? This #college #celiac is sharing her top tips for saving money at @AldiUSA! #Healthyeating has never been easier - or more #allergyfriendly. Read all my tips here --> http://bit.ly/2Fz4aIC"

And if your allergy friendly and affordable meals are also vibrant and delicious (like I hope the meals I share on my Instagram always are)? Well, that’s just a bonus! 

Have you ever shopped at Aldi? What’s your favorite tip for saving money on groceries? Tell me in the comments! 

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[kingmindint]

The Fast Track for Losing Ten Pounds

Need to lose some extra weight, fast? It might not be as difficult as you think! We’ve put together a 6-day meal plan that can help you trim down quickly, but still eat a variety of foods that you enjoy. You can follow this easy plan for a month and enjoy real food, your favorite treats and even a glass of wine. The keys are smaller portions, more protein and healthier carbs. Just mix and match one breakfast, one lunch and dinner plus two treats for six days of the week. Then, on day seven, indulge yourself with a cheat day!

Breakfast

300 CALORIES PER SERVING

1. Peanut butter and apple quesadilla: 8″ whole-wheat tortilla + 1 Tbsp peanut butter + 1 sliced apple

2. Apricot ricotta breakfast sundae: 1 cup nonfat ricotta cheese + pinch nutmeg + ½ tsp agave nectar + 4 chopped apricots

3. 1 egg scrambled in 1 tsp oil; 1 whole-wheat bagel thin; 1 turkey sausage link; 6 oz low-sodium vegetable juice

4. Strawberry French toast: 1 slice whole-wheat bread dipped in 1 beaten egg and cooked in 1 tsp butter + 1 cup sliced strawberries

5. 1 cup toasted oat cereal + 1 cup 1% milk or soy milk + 2 Tbsp tart dried cherries + 1 Tbsp chopped walnuts

6. Egg sandwich: 1 whole-wheat English muffin + 1 egg fried in 1 tsp olive oil + 1 oz Canadian bacon (about 2 slices) + 1-2 slices tomato

7. Pancakes and bacon: 2 frozen pancakes + 1 tsp honey + ½ sliced banana; 2 slices turkey bacon

8. 1 cup bran flakes + 1 cup 1% milk or soy milk + ¾ cup blueberries

9. Huevos rancheros: 6″ corn tortilla + 3 egg whites fried in 1 tsp olive oil + ½ cup black beans + ¼ cup fresh salsa + ¼ cup nonfat plain Greek yogurt

10. Sunflower pear waffle: 1 whole-grain frozen waffle + 1 Tbsp sunflower butter (tastes like sunflower seeds—loaded with protein) or any nut butter + 1 sliced pear

11. Maple almond oatmeal: 1 cup cooked oatmeal + 1 Tbsp almond butter + 2 tsp maple syrup

12. Smoked salmon roll-up: 8″ whole-wheat tortilla + 1 Tbsp whipped cream cheese + 1½ oz smoked salmon + 1 sliced scallion

13. Smoothie! 1 cup nonfat plain yogurt blended with 1 cup frozen peaches + ½ cup calcium-fortified orange juice + ½ banana + 1 Tbsp ground flaxseed + pinch nutmeg

14. Greek yogurt parfait: 8 oz nonfat plain Greek yogurt + 1 diced nectarine + 1 tsp honey + 3 Tbsp sliced almonds

Lunch

400 CALORIES PER SERVING

15. Veggie Jack burger: Veggie burger + 1-oz slice Monterey Jack cheese + 1 Tbsp barbecue sauce + lettuce and tomato + whole-wheat hamburger bun; 1 cup watermelon cubes

16. Turkey-bacon-avocado pita: 2 oz deli turkey + 2 pieces of thinly sliced avocado + 1 slice bacon + 1 Tbsp honey mustard + lettuce and tomato + 6″ whole-wheat pita; 1 nectarine

17. Blue cheese chicken pita: ½ cup shredded skinless rotisserie chicken breast + ½ cup shredded romaine lettuce + ¼ cup sliced celery + ½ cup shredded carrots + 1 Tbsp light blue cheese dressing + 6″ whole-wheat pita; 1 peach

18. Turkey Swiss burger: 4 oz lean ground turkey patty + 1 thin slice Swiss cheese + 1 Tbsp barbecue sauce + lettuce, tomato and onion slices + whole-wheat hamburger bun; 1 cup cantaloupe cubes

19. Black bean-tomato soup: 1½ cups chilled tomato soup or low-sodium vegetable juice + 2 tsp red wine vinegar + ½ cup black beans + ½ cup corn niblets + ½ yellow bell pepper + 1 tomato + 2 Tbsp red onion; 15 all-natural tortilla chips

20. Grilled shrimp Caesar: 3 cups romaine lettuce + 10 large grilled shrimp + 2 Tbsp Caesar dressing + 1 Tbsp grated Parmesan; 12 whole-wheat pita chips

21. Pasta salad: 2 oz* whole-wheat penne pasta, cooked, then cooled and refrigerated + 5 halved cherry tomatoes + 1 oz part-skim mozzarella, diced + ¼ diced yellow pepper + 2 Tbsp Italian vinaigrette dressing + 2 fresh basil leaves, roughly chopped

22. Chicken Cheddar sandwich: 3 oz grilled chicken + 1-oz slice reduced-fat Cheddar + lettuce and tomato + 1 Tbsp light mayo + whole-wheat sandwich thin; ¾ cup grapes

23. Takeout! 1 slice cheese pizza; 2 cups tossed salad + 1 Tbsp balsamic vinaigrette

24. Mediterranean tuna wrap: 3 oz water-packed tuna + 3 chopped Kalamata olives + 1 tsp capers + 2 Tbsp chopped onion + 1 tsp olive oil + 1 tsp red wine vinegar + 8″ whole-wheat tortilla; 1 apple

25. Couscous with chickpeas: ⅓ cup* whole-wheat couscous, cooked + ¾ cup chickpeas + ½ cup diced tomato + ½ cup diced cucumber + 1 Tbsp chopped fresh basil + 2 Tbsp crumbled feta

26. Cheese quesadilla: two 8″ whole-wheat tortillas + ¼ cup reduced-fat shredded Cheddar, cooked in nonfat cooking spray; ¼ cup salsa; 2 Tbsp nonfat plain Greek yogurt; 5 grape tomatoes

27. Roast beef horseradish sandwich: 2 slices rye bread + 2 oz lean roast beef + 1 Tbsp reduced-fat canola mayo mixed with ¼ tsp horseradish + lettuce and tomato; ½ cup coleslaw

28. Asian spinach salad: 3 cups baby spinach + ½ cup skinless rotisserie chicken breast + ½ chopped apple + ¼ cup shelled edamame + ½ cup grated carrots + 2 Tbsp Asian vinaigrette

Dinner

500 CALORIES PER SERVING

29. 4 oz lean sirloin steak; ½ baked potato with 2 Tbsp nonfat plain Greek yogurt; 2 cups mushrooms sautéed in 2 tsp olive oil

30. Lemon pasta with salmon and asparagus: 2 oz grilled salmon + 2 oz whole-wheat penne, cooked and tossed with + 1 Tbsp olive oil + 2 Tbsp lemon juice + 1 clove garlic, sliced + 1 cup chopped asparagus + 1 Tbsp fresh basil

31. Mexican burrito bowl: ⅓ cup* brown rice, cooked + ½ cup pinto beans + ½ cup grilled vegetables cooked with 2 spritzes of olive oil cooking spray + ½ cup shredded lettuce + ¼ cup corn salsa + ¼ cup guacamole

32. Takeout! 3 oz ginger chicken with broccoli + 6 oz brown rice

33. Italian tilapia: 6 oz tilapia baked with 1 cup canned diced tomatoes + 4 chopped green olives + 1 tsp olive oil + pinch Italian seasoning; ⅓ cup whole-wheat couscous, cooked

34. 6 oz roast pork tenderloin; 1 baked sweet potato; 2 cups green beans sautéed in 2 tsp olive oil

35. Chicken stir-fry: 4 oz boneless, skinless chicken breast strips + 2 cups broccoli florets + 1 sliced scallion + 2 tsp peanut oil; ½ cup brown rice, cooked

36. Pasta with cannellini and feta: 2 oz whole-wheat pasta, cooked + ¾ cup cannellini beans + 1 cup chopped fresh tomatoes + 2 tsp olive oil + 1 Tbsp chopped fresh basil + 1 Tbsp crumbled feta

37. Spaghetti and meatballs: 2 oz whole-wheat spaghetti, cooked + 3 turkey meatballs (1 oz each) + ½ cup marinara sauce; 2 cups tossed salad + 1 Tbsp Italian vinaigrette

38. Portobello burger parmigiana: 1 portobello mushroom cap, misted lightly with olive oil spray and broiled or grilled + ¼ cup marinara sauce + 1-oz slice part-skim mozzarella + fresh basil + whole-wheat hamburger bun; ½ romaine lettuce heart + 1 large sliced tomato + 1 Tbsp balsamic vinaigrette

39. 5 oz tuna steak; ½ cup brown rice, cooked; 2 cups broccoli sautéed in 1 tsp peanut oil

40. 1 cup summer chili: ¼ cup chopped onion + 2 oz lean ground turkey breast sautéed in 1 tsp olive oil + ½ cup canned white beans + ½ cup corn niblets + ½ cup canned diced tomatoes + hot sauce to taste; ½ cup brown rice, cooked

41. Pasta with chicken and spinach: 2 oz whole-wheat pasta (or mix 1 oz whole-wheat pasta with 1 oz regular), cooked + ½ cup shredded skinless rotisserie chicken breast + 1 cup baby spinach + 1 clove garlic, sliced and sautéed in 1 Tbsp olive oil + 1 Tbsp Parmesan

42. BBQ! Grill 4 oz skinless chicken breast, then baste with 1 Tbsp barbecue sauce; 1 ear corn; ½ cup potato salad

Snacks and Treats

150 CALORIES PER SERVING

6-oz container 0% fat fruit-flavored Greek yogurt

45 pistachios

6-oz glass wine

½ pear + two 1″ Brie cubes

Three 2½” cinnamon graham cracker squares + 4 Tbsp nonfat ricotta

1 hard-cooked egg sprinkled with celery salt; ten 1″ whole-grain crackers

1 sliced bell pepper + ¼ cup hummus

12 oz beer

½ banana + 1 Tbsp peanut butter

¾ cup light chocolate ice cream

4 cups lowfat microwave popcorn tossed with 1 tsp cocoa + pinch chili powder

12 oz nonfat latte; 1 Oreo

1 mini cinnamon raisin bagel + 1 Tbsp soy butter

½ cup soft-serve vanilla frozen yogurt + 1 cup mixed berries

1.14-oz bag of pretzel M&M’s

3 Foods To Avoid in 2017

Source @ www.dietlast.com

The post The Fast Track for Losing Ten Pounds appeared first on Entrepreneur.

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[starvelikeastar]

Brandy:

She’s a sassy little singer and actress who thinks she can only go by one name.  You are not Beyonce or Rihanna or Madonna. Sorry. But I guess if my last name was Norwood, I would drop it also.

Hydration: Six glasses of water, (four with breakfast and two with lunch!) I plan to drink more than that.  What is up with the low water consumption?

Breakfast:  Egg White Omelet with Tomato, Onion and Spinach

Why,  oh why,  are people separating the yolk from the white in  their eggs? Do you pick the raisins out of a cinnamon raisin bagel?  Do you pick the chips out of a chocolate chip cookie?  Stop, unless you are baking some recipe that only calls for one or the other, the yolk belongs with the white.  It should always travel together, like salt and pepper.

The yolk has all kinds of nutritional value.  Honestly, if you are worried about eating too much cholesterol and saturated fat, then you should probably cut out hamburgers and French fries, and leave the poor egg alone.

Again, eat real food.  Make the right choices.  Eat the whole damn egg.

Egg whites, on their own,  do not behave the same way as whole eggs.  They need each other, the yolk and the white. This omelet basically wanted to fall apart.  There is a reason we use eggs as a binder when making meatloaf and hamburgers.  Luckily, this held together just enough to not become scrambled eggs.

Also, this just doesn’t taste the same as using whole eggs.  It tastes like it is missing something, (and y’all know it’s not seasoning because I seasoned that bitch correctly).  It tasted incomplete.  It also did not fill me up like a whole two egg omelet would have.  (I used two egg whites for this).  Dog was very happy with the addition of two yolks to her breakfast.

Brandy drinks water with blackberries, cucumber and lemon, which was a nice change from PLAIN water, but not nearly as satisfying as COFFEE in the morning.

Lunch:  Mahi Mahi and a Small Spinach Salad

Breakfast didn’t cut it, and my stomach was growling by lunch.  This is 4 oz. of mahi mahi  over a “small” spinach salad with tomatoes, cucumbers and olives.  It did not list a dressing, but there was no way I was going to eat this dry.  C’mon, really?  So I dressed it with lemon juice, olive oil and salt and pepper.

Dressing does not have to be the devil if you choose the right one!  It’s one of the simplest fucking things to throw together at home in less than two minutes.  Oil, (olive, avocado, peanut, sesame, etc., your choice), acid, (lemon, grapefruit, any type of vinegar or citrus really, again choose....go a little crazy), mustard, (again, anything you have laying around...whole grain, Dijon, even white trash yellow works), salt and pepper and whisk it all together.  Easy-peasy.  You don’t even have to whisk it; you can put it all in a jar and just shake vigorously. Add herbs if you want.  See....dressing is your friend, my friend.  Salad greens should never be found naked on a plate.   Ever.  This drives me crazy in restaurants. Just like you shouldn’t be found naked on a plate in a restaurant either. Ever.

Anyway, this was good, but did not fill me up.  I really could have used a slice of healthy bread or at least a “large” spinach salad.  At least she had three components  in her salad, which seemed more like a regular salad.

She has Roma tomatoes in her salad, but since I am in the southeast and tomatoes are in season, these tomatoes came straight from my garden, (and the cucumbers from the neighbor).

Afternoon Snack: Kind Bar (Cranberry and Almond + Antioxidants)

Wow!  Now I know why these are so popular.  This is freaking ooey-gooey deliciousness  and “good” for you.  Well, at least better then some of the other ones out there. Just as advertised, you can pronounce all of the words in the ingredient list.  This was wwwaaayyyy better than the astronaut bar I had the other day. 

I was more than ready for a snack and this hit the spot.  I just hope it holds me until dinner!

Dinner:  Salmon with Steamed Vegetables and Houston’s Kale Salad

This certainly looks appealing and pretty.  The salmon was really good, but it is high quality salmon.  You really don’t want to fuck up a piece of salmon like this.

This is served with one cup of steamed vegetables.  For convenience sake, I bought those frozen “ steam in the bag” vegetables.  Don’t.  Just don’t.  They were extremely bland and tasteless. And Husband has a thing about cooking food in the microwave in plastic containers, so it not only tasted bland, but he was appalled that I even dared to buy a “steam in the bag” thing.  Just steam, or nuke, or bake your vegetables.....but add olive oil and salt and pepper.  Jeez, it’s fine giving up butter, but don’t give up a little oil and NEVER GIVE UP SEASONING!!! Just because you want to eat healthy, never compromise on flavor!!!

The salad is “her favorite kale salad from Houston’s Restaurant”.  The recipe I used can be found here. This recipe calls for both green and red cabbage, but I just used green.  I didn't see the use of buying both types if I was only going to use a little of each.

If you are going to make this salad at home, and appreciate flavor and not what middle America would be satisfied with, then cut the oil by about a third, add a few drops of chili oil and some shallots and this salad would be great.  It was ok, like this, but not great, and the leap is not far.

My verdict: She had a lot of good components to her day and a good variety of food.  Her portions for breakfast and lunch were both small and left me hungry.  I loved the Kind bar, but it probably wasn’t the best choice for a snack...it certainly wasn’t the worst either.  She could have had a Snicker’s bar.  I don’t think Brandy eats enough for her busy lifestyle.

People Magazine Verdict: Brandy’s lunch was a perfect portion, (Um, actually, it wasn't.  I was still a little hungry after lunch). At dinner, she could add a little healthy fat like avocado or olive oil, (Agreed, add some olive oil to those veggies, bitch.  Go crazy).  Brandy is an “excellent” eater, (She is, but she doesn’t eat ENOUGH excellence). She consumes a lot of veggies, lean protein and whole grains. (Did I miss the whole grains somewhere today?).

[wellpersonsblog]

My Weekly Food Prep {By The Minute}

Here’s a food prep session breakdown – An in-depth look at what I prepped, the order I did things in and how I got it all done in one hour! Plus a look at the meals we ate during the week.

  Hi friends!

One of the most frequent questions I get is how I can possibly get so much food prep done every Sunday. Let me start by saying that I’ve had a lot of practice. You shouldn’t look at one of my food prep sessions and think you’ll be able to do as much as I do on your first few tries. Just like anything else, it takes practice. Be sure to check out last week’s post about How To Find Your Food Prep Focus Area and this post with food prep tips for beginners if you’re just getting started.

Anyways, I thought it might be helpful to show you one of my prep sessions and then give you a by-the-minute- breakdown to show you the order I did things in and how long it took me.

Just how much food can you prep in an hour? Here's a by-the-minute breakdown to show you!Click To Tweet

So, a couple Sundays ago, I turned my camera on and started a timer to show you just how much you can get done in a one hour food prep session, even with toddler interruptions and a fussy baby. Here’s a timelapse of my hour of prep:

As you can see, you can get a lot done in an hour with a little practice! Here’s what I prepped:

Ground Beef

Chopped veggies

Lettuce

Farro

Sweet Potato Bites

Hummus Topping

Sweet Potato Protein Cookies

Instant Pot Hummus Chicken

Egg Wraps

Roasted Potatoes

Oatmeal

And here’s the breakdown of how I did things:

Min 1-5: Preheat the oven, microwave sweet potatoes (I slice some slits in mine with a knife and microwave 2 of them at a time for 6 minutes, start the Instant Pot Hummus Chicken (just throw chicken, hummus, garlic and broth into the Instant Pot and start it), start farro on the stove.

Min 5-15: Peel and chop carrots & chop peppers for snacking. Start cooking ground beef in a cast iron skillet on the stove.

Min 15-20: Use one of the sweet potatoes you microwave to make the batter for the Sweet Potato Bites and spoon into mini muffin tins.  Drain the beef, finish cooking it and transfer to storage container. By now your oven should be preheated.

Min 20-30: Bake the sweet potato bites, deal with a fussy baby by putting her in the Ergo, chop veggies for Greek Hummus topping and shred the chicken when it finishes cooking.

Min 30-40: Use the other sweet potato you microwaved to make the batter for the Sweet Potato Protein Cookies and scoop onto a cookie sheet.

Min 40-50: Take the sweet potato bites out and put the sweet potato cookies into the oven, chop the lettuce, wash it and spin it dry and store it in a Ziploc bag. Make the oatmeal by combining oats, milk, chopped apples, cinnamon and peanut butter in a glass container and microwaving for about 3 minutes. Chop potatoes into small pieces, drizzle with oil and sprinkle with salt.

Min 50-60: Take sweet potato cookies out, turn oven to 425 and stick potatoes in to roast. Make egg wraps while potatoes are roasting.

So there you go! Like I’ve mentioned before, I don’t prep every single thing we eat. I still cook during the week and we go out to eat a few times. But, to give you an idea of how we use the prep I do, I tried to take pictures of most of our meals for the following week. I missed a few…but this should give you a pretty good idea of how I use my prep to make life easier!

Monday: Breakfast: Most weeks lately I’ve been making 5 Minute Breakfast Hash for hubby and I but I didn’t make any this week so we ate a few different things. This day we ate peanut butter toast (Crazy Richard’s Peanut Butter on Dave’s Killer Bread) and fruit, plus coffee (unpictured). Squish eats the oatmeal and eggs  I prep ahead of time cold so all I had to do was scoop some oatmeal onto his plate and add an egg and clementine.

Lunch: Hubby comes home for lunch since he works close by, but we all usually eat different things. I made Squish a quick quesadilla in the microwave with some of the ground beef I prepped and paired it with a lemon energy ball from the freezer (that I made in last week’s prep) and a sweet potato bite I prepped this week.  Hubby made a taco with some of the ground beef and added some of the hummus topping I prepped to the prepped lettuce for a quick salad. I ate some of the hummus chicken, the hummus topping and some Garden of Eatin’ tortilla chips.

Dinner: For dinner, I made a quick batch of Thai Chicken Meatballs after we got home from the gym. They take about 5 minutes to mix up and 20 minutes to bake. I paired it with some Steamfresh cauliflower rice for hubby and some of the farro I prepped for me��.plus some roasted green beans that I threw in the oven on another baking sheet while the meatballs were cooking.  Squish got a meatball with some cauliflower rice, a sweet potato bite and some strawberries.

Tuesday: Breakfast: Squish had a repeat of oatmeal, egg wrap and fruit. Hubby and I had avocado toast topped with a fried egg and fruit, plus one of my prepped sweet potato cookies for me!

Lunch: Hubby had some of the prepped hummus chicken and potatoes topped with avocado and some fruit. Chase had a leftover meatball with ketchup, clementine, Siggis 4% plain  yogurt and carrots with humms.  I had a repeat of Monday’s lunch – chicken, hummus topping and chips and turned them into Mediterranean chicken nachos.

Dinner: For dinner I used some of the thin-sliced chicken we bought, added some pesto, cheese and some bacon leftover from our breakfast for dinner on Sunday night to make Cheesy Pesto Chicken Rollups. Another easy dinner – 5 min to make, 20 min to bake. I paired with a side salad using the prepped lettuce and some cherry tomatoes and some prepped farro. Squish has some chicken, plus pears and a sweet potato that I microwaved while the chicken was cooking.

Wednesday: Breakfast: All the egg wraps were gone so I changed things up and made him a warm fried egg. My friends at Dave’s Killer Bread started making bagels and they sent me some to try so I also gave him half a cinnmaon raisin bagel with peanut butter and some pears. I ate the other half of his pb bagel, plus an egg for myself and some coffee. Hubby got avocado toast with an egg.

Lunch: For lunch, Squish had the rest of his oatmeal, plus Plainville Farms turkey and applesauce. Hubby ate leftover pesto chicken and cauliflower rice and I ate leftover meatballs and green beans.

Dinner: We often go out to dinner on Thursday nights bc we don’t have to be at the gym but there were schedule changes this week so we decided to go out Wednesday night. I forgot to take pictures but Squish had half a ham and cheese sandwich with mandarin oranges and carrot sticks with ranch. I had a southwest chicken salad and hubby had a Korean hangar steak. Baby girl enjoyed sampling my arugula.

Thursday: Breakfast: Squish had pears, pb&j toast and Love Grown Foods polar puffs. It was a crazy morning so all I had were 2 prepped sweet potato protein cookies and extra coffee. I quickly made some pb toast for hubby.

Lunch: Squish had the leftover half of his ham and cheese sandwich with strawberries and carrots. Hubby made a taco with the prepped beef and potatoes and a quick salad with the prepped lettuce and hummus topping. I used some of the prepped chicken and hummus topper to make a quesadilla and an apple. Later we shared a Blueberry Cauliflower Smoothie for a snack (I prep and portion these and put them in bags in the freezer so we just have to grab, dump in the blender, add liquid and blend.

Dinner: I tried out a new recipe – sheet pan honey lime shrimp – 2 min to prep and 10 to bake. It was ok but needs some work before sharing. Shrimp is not Squish’s favorite so he got hummus chicken with pickle, carrots and yogurt.

Friday: Breakfast: Squish ate the last of his oatmeal with yogurt and fruit. Hubby and I had avocado toast with eggs.

Lunch: I have no clue. Hubby was off work and I can’t remember what we ate!

Dinner: We went to Buffalo Wild Wings after the gym. I got chicken tacos, Squish got naked chicken fingers with fruit and carrots and hubby got wings and cheesy potatoes.

Saturday: We went out for a post-workout brunch at First Watch. I got avo toast with fried eggs, Squish got a scrambled egg with bacon and fruit and wheat toast and hubby got a bacon avocado omelet with potatoes.

That afternoon we went to a cookout with family and had burgers and brats.

As you can see, I still cook during the week but the prep helps meals come together more quickly and with less effort. Please also remember this isn’t all we eat. Snacks aren’t pictured and I eat a lot of them!

I hope this inspires you to try doing some food prep. I think sometimes it gets a bad rap because people feel like they have to prep every single thing they’re going to eat all week. Not true! Prepping full meals is great, but prepping components and various parts like I do can be just as helpful! When you get ready to prep, remember to keep multi-tasking in mind. You can have things going on the stove, oven and counter all at once!

Enjoy! –Lindsay–

The post My Weekly Food Prep {By The Minute} appeared first on The Lean Green Bean.

First found here: My Weekly Food Prep {By The Minute}

[rodrigohyde]

The muscle-building plan: How to get the perfect amount of protein at every meal

Linda Xiao

No question about it: Protein is king. But more isn’t necessarily better—there’s a limit to how much your body can use in a setting (about 30g). Plus, to avoid breaking down muscle protein, you need to pair it with just enough carbs (yeah, the macro you keep neglecting) to repair damaged tissue and stimulate new growth. More specifically, complex carbs help restore glycogen levels and shuttle protein quickly and more efficiently to depleted muscle cells. 

Timing is crucial, too: Studies show that getting about 20g of protein and 20g of carbs an hour before and after training (45 minutes of resistance training and moderate cardio, four days a week) is the perfect trifecta for amping total body mass. 

So how do you put it all together? Check out the sample three-day nutrition plan we’ve curated for you, then use it to customize your own long-term muscle-building meal plan.

[RELATED1] 

The guy    

175 lb, 5'10", 35- year-old active male

Recommended baseline macros:

Calories: 2,600–2,800  Protein: 1.7g/kg body weight = 135g protein daily, 27g per meal (20% of total calories) Carbs: 357–385g (55% of total calories) Fat: 72–77g (25% of total calories)

[RELATED2]

Max your protein: Sample day 1 

Breakfast

• 3⁄4 cup dry (1 1⁄2 cups cooked) oatmeal topped with: 1 tbsp raisins 3⁄4 cup blueberries • 2 whole eggs + 2 egg whites (hard-boiled or pan-fried): 1 tsp olive oil for cooking Topped with 1⁄4 avocado

Midmorning snack

• 1 cup low-fat cottage cheese topped with: 1 tbsp slivered almonds • 1 medium apple

Lunch

• 3–4 oz grilled chicken (27g) topped with: 1/3 cup hummus • 1 whole sweet potato topped with: 2 tsp whipped butter and cinnamon • 2 cups cooked nonstarchy veggies (asparagus, peppers, spinach)

Snack

• 1 whole banana topped with: 1 oz all-natural nut butter (or a side of whole almonds or walnuts)

Workout

• Drink 16 oz water

Dinner

• 4 oz Herb-Crusted Pork Tenderloin (get the recipe, and 4 more like it here) • 1 cup whole-grain couscous with: 1 tsp olive oil for cooking • 2 cups fresh salad with: 1 cup fresh veggies 2 tbsp vinaigrette salad dressing

Sample day 2  

Breakfast

• 1 whole-wheat English muffin or bagel topped with: 2 tbsp natural peanut butter • 1 whole banana • 1 cup skim milk

Midmorning snack

• 1 cup carrot sticks  • 1/3 cup hummus • 2 hard-boiled eggs

Lunch

• 4 oz salmon cooked with fresh herbs and citrus • 1 cup whole-grain pasta or brown rice • 1 cup cooked veggies

Snack

• Smoothie: 6 oz low-fat yogurt 3⁄4 cup frozen berries Scoop of protein powder (10g)

Workout

• Drink 16 oz water

Dinner

• 3–4 oz Roast Beef (get the recipe, and 4 more like it here) • 1 whole sweet potato • 2 cups sautéed kale, red peppers, snap peas

Sample day 3

Breakfast

• Smoothie: 6 oz Greek yogurt (8g) 1 cup mixed berries 1 whole banana 1 cup spinach or kale 1 scoop protein powder (20g) 1 cup unsweetened coconut water

Midmorning Snack

• 2 hard-boiled eggs  • 1 low-sugar granola bar • 1 oz mixed nuts

Lunch

• 3 oz 96% lean turkey burger on whole-wheat bun topped with: 1⁄2 cup kimchi 1⁄4 avocado • 1 cup black rice • 2 cups raw veggies (carrots, peppers, celery)

Snack

• 3 oz turkey breast rolled up with 1 oz provolone cheese • 1 medium apple 

Workout

• Drink 16 oz water 

Dinner

• 3 oz Mediterranean-Style Stuffed Lamb Loin (get the recipe, and 4 more like it here) • 1 cup farro mixed with sautéed onions • 2 cups heirloom tomatoes with olive oil, salt, pepper

[RELATED3]

Nutrition plan

from Men's Fitness http://www.mensfitness.com/nutrition/what-to-eat/muscle-building-plan-how-get-perfect-amount-protein-every-meal