% of Effort 1 item 2 items 3 items 4 items 5 items 1 – 2 days 4% 8% 12% 16% 20% 2 – 3 days 8% 16% 24% 32% 40% 3 – 4 days 12% 24% 36% 48% 60% 4 – 5 days 16% 32% 48% 64% 80% 5 – 6 days 20% 40% … Continue reading How Not to Gain Weight during the Holidays
Tag: Fiber
Berry Fresh Smoothie
Fresh fruit smoothies are an easy way to consume several servings of fruit at one time. I prefer to make my smoothies at home so I know exactly what’s in it. I purchase fresh berries, freeze them and use them throughout the week. This smoothie is high in folate, potassium, manganese, magnesium, vitamins C and … Continue reading Berry Fresh Smoothie
Healthy Fast Food Recipe
Ingredients 1 box Near East whole grain wheat pilaf 2 cups water, vegetable, or low sodium chicken broth 1 cup diced cooked chicken without skin 1 cup chopped fresh asparagus, snow peas, or zucchini 1 tablespoon olive oil or butter 1 tablespoon chopped fresh herbs (rosemary, thyme, parsley, and/or mint) 1/3 cup chopped raw nuts … Continue reading Healthy Fast Food Recipe
Home Cooking
When it is time to eat, many of us want it quickly. It does not seem to matter that quickly comes at a cost. Fast food restaurants rob us of money, energy, vital nutrients, and fiber. Prepackaged, precooked, and processed foods are another culprit. These “foods” are loaded with salt and preservatives. Sure, they may … Continue reading Home Cooking
Quinoa and Chickpea Salad
Ingredients 1 cup quinoa 1 garlic clove (more if you really like garlic) 3/4 teaspoon salt 2 tablespoons fresh lemon juice 1/2 teaspoon black pepper 5 tablespoons extra-virgin olive oil 1 15.5-ounce can chickpeas, rinsed and drained 1/2 cup sliced or slivered almonds 1/3 cup diced red bell pepper 1 package spinach or arugula leaves … Continue reading Quinoa and Chickpea Salad
Cauliflower Steaks with Spiced Corn
Ingredients 2 large heads of cauliflower, stems lightly trimmed 2 ears of corn, shucked 1/4 cup vegetable oil 1 fresh red chile minced or red chili flakes 4 scallions, chopped 2 teaspoons drained capers Salt and freshly ground black pepper Directions Preheat the oven to 375. Cut three 3/4-inch-thick center slices from each head of … Continue reading Cauliflower Steaks with Spiced Corn
Basic Brown Rice
Ingredients 1 cup brown rice 2 cups water or clear broth Olive or vegetable oil (optional) 1 teaspoon salt (optional) Equipment 1-quart (or larger) pot with tight-fitting lid Directions Measure 1 cup of brown rice. I generally use short-grain or medium-grain brown rice. Long-grain may need a little extra water. Heat a little oil in … Continue reading Basic Brown Rice
Roasted Radish with Spinach and Radish Greens
Ingredients 3 bunches small radishes with greens 2 tablespoons extra-virgin olive oil Salt and freshly ground pepper 1 tablespoons unsalted butter 2 tablespoons fresh lemon juice Directions Preheat the oven to 500°. Trim the radishes and wash the greens; pat dry. In a large ovenproof skillet, heat the oil until shimmering. Add the radishes, season … Continue reading Roasted Radish with Spinach and Radish Greens
Ab-Sutra Wellness and Fitness 