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A diet plan is not nutritionally sound if it restricts the variety of foods you eat or limits you to 1,000 calories a day or less. You should also be wary of any plan that promises you'll lose more than one to two pounds a week. Besides, "weight loss" doesn't mean fat loss!
The world is full of abundance and opportunity, but far too many people come to the fountain of life with a sieve instead of a tank car...a teaspoon instead of a steam shovel. They expect little and as a result they get little. --Success Motivation Institute
After eight to 12 hours overnight without food, your body needs to refuel its glucose levels. Without breakfast, your brain and your muscles will not have the energy they need to sustain activity throughout the day.
Research has found people who skip breakfast often feel more tired, irritable and restless in the morning. On the other hand, those who do eat breakfast have a better attitude toward work, higher productivity and better ability to handle tasks that require memory.
Breakfast eaters also have more strength and endurance and better concentration and problem-solving ability. Plus, breakfast helps you reach your recommended calories and nutrients. A whole-grain cereal with milk and citrus juice can provide 100 percent of the vitamin C, 33 percent of your calcium, thiamin and riboflavin and a good supply of fiber, iron and folate.
You can make a healthy breakfast in as little as one minute (a bran muffin with yogurt topped with berries, for example, or instant oatmeal topped with cheese) — a great investment of time that will pay off all day long.
The world's largest movement has no name, no leader, and no ideology, yet it involves more than 100 million people. Paul Hawken, in his inspiring speech at Bioneers, says, "The movement can’t be divided because it is atomized — small pieces loosely joined. It forms, gathers, and dissipates quickly. Many inside and out dismiss it as powerless, but it has been known to bring down governments, companies, and leaders through witnessing, informing, and massing." The prominent scholar and author adds, "This movement is not burdened with a syndrome of trying to save the world; it is trying to remake the world."
This recipe serves: 4
Ingredients
For the barbecued pork:
2 teaspoons olive oil
4 center cut, boneless pork loin chops, about 3-4 ounces each
1 red onion, sliced about 1/2-inch thick
salt to taste
freshly ground black pepper
1/4 cup barbecue sauce
For the sandwiches:
1/2 cup fat-free, whipped cream cheese
2 teaspoons freshly chopped rosemary
4 small loaves of focaccia, sliced in half
4 large lettuce leaves (green leaf, Bibb or romaine), shredded
4 large slices of ripe tomato, sliced thin
Cooking Instructions
For the barbecued pork:
1. Preheat the grill to medium-high.
2. Brush the pork chops and onion slices with olive oil and then season with salt and pepper. Cook them on the grill, about 5-6 minutes per side for the chops, depending on the thickness and about 2-3 minutes per side for the red onion. Use a spatula to turn the onions on the grill to keep the rings together. During the last 2 minutes of cooking, brush the pork chops with barbecue sauce. Transfer the chops to a cutting board and slice on the bias.
For the sandwiches:
3. In a small mixing bowl, combine the cream cheese and rosemary. Add salt and pepper to taste.
4. Lay out the focaccia slices on a work surface in front of you. Divide the cream cheese mixture among the sandwiches, spreading it out in the middle of each slice. Divide the lettuce among the sandwiches, top with a few slices of pork, a slice of grilled onion and a slice of tomato. Place the focaccia tops on each sandwich.
5. Slice the sandwiches on the diagonal and serve.
Nutrition Facts Serving Size: 1 sandwich Calories 491 Total Fat 9 g Saturated Fat 2 g Cholesterol 139 mg Sodium 629 mg Total Carbohydrate 36 g Dietary Fiber 3 g Protein 64 g Percent Calories from Fat 17% Percent Calories from Protein 53% Percent Calories from Carbohydrate 30%
By MARGUERITE THEOPHIL
MUMBAI June 28 -- Meaning, I have learned, is what we often discover at the crossroads of inner and outer realities. At this place of intersection, there is a message in everything ... trees, songs, feathers, illnesses, accidents, chance encounters -- but only when we are open to receiving it, and to later moving beyond the forms in which the messages came.
Many of us will recall the story -- usually from the Disney movie -- of "Dumbo, the Flying Elephant." Born into a circus, delivered by a group of storks, a baby elephant delights his mother, but is rejected by the others because of his unusually big and flapping ears. He is written off as a "freak" by adults and sneered at by children -- a telling scene has one boy poking fun at Dumbo's ears, even though that youngster's own ears are pretty odd -- and is demoted to appearing as a clumsy, bumbling creature in an act with the clowns.
Only the sharp little Timothy Q. Mouse befriends him, and devises a plan to make lonely little Dumbo a star. A crafty crow informs Dumbo that magic flying feathers are what really make crows able to fly, and if Dumbo had just one such magic feather, then he would be able to fly too. Then, plucking a feather from a friend's tail and giving it to Dumbo, he says, "Here is a magic flying feather for you." And, wonder of wonders, Dumbo, clutching it, flies on the very first try and becomes part of a more daring performance, leaping from a high platform as part of the clown's fire rescue act.
One day, however, Dumbo somehow manages to lose the magic feather when he leaps. Timothy Mouse, terrified to see the elephant hurtling down, yells and convinces him, "It isn't really magic. You can fly on your own." And Dumbo, flapping his enormous ears madly, discovers in that moment that it was not the feather at all that had the power of flight, but Dumbo himself.
The feather was only a bridge to put him in touch with a gift that was his all along.
In our lives, we are in need of magic feathers in the form of talismans or beliefs that can help us reach new heights. Our lesson is to utilize them for as long as we need them, but recognizing them for the temporary gift they are, we are challenged to transcend the need for an outer reminder of what has been ours all along.
Chuang Tzu, that Chinese philosopher who taught mostly through fable and anecdote and humor, ends his teaching on "Eternal Things" with: "The fish trap exists because of the fish; once you've got the fish, you can forget the trap," even, "Words exist because of meaning; once you've got the meaning, you can forget the words."
The teaching stories of many countries utilize this theme to enlighten us. I have heard this one, and its many variations, attributed to wise elders of many cultures:
A man approached the Wise One. He seemed really sad and dejected, and said to her: "Whatever I do ends up wrong; I never have enough money; my good decisions end up with bad results. ... You must help me. You are known for your wise counsel; advise me about what to do differently."
The Wise One said, "I really have no wise advice, but take this," and she gave him a tiny locked treasure chest.
"Carry this with you everywhere, and remember to shake it three times whenever you enter a new space or meet someone for the first time." Somewhat skeptical, he looked at the tiny charm. "Oh, well," he thought, "maybe there is an exotic magic object inside which will bring me luck; no harm in trying it out."
He carried the chest everywhere, and in the space that he shook it thrice, waited and paid attention, he noticed an opportunity here, a danger or pitfall there. A year went by and his luck had totally changed.
Excited, he went back to the Wise One, and thanked her, but added, "There is one more thing." He begged her for the key to open the tiny locked chest. At first she refused, saying, "There's really no need to look." But he persisted, so she reluctantly opened the tiny little treasure chest. The man reached out and almost snatched it back from her. He looked inside -- there was no magical object within.
"Why ... there's nothing inside!" he exclaimed in shock.
"But there is on the outside," she smiled.
I do believe in the usefulness of people's lucky or magic feathers, stones, statues, rings, even shoes or underwear! But in my work, my facilitation role is often to invite people to see that paradoxically, what makes these things truly magical is the person with the belief in them.
Not always. Fat lends flavor to food, so many low fat foods are often replaced with sugar to improve the taste. Excess calories mean excess weight. Take a look at the ingredient list on a fat free salad dressing. These are often laden with sugar. Read labels and ingredient lists carefully!
Regardless of your experience level, anyone can use perceived exertion to effectively gauge exercise intensity. Whether you’re new to aerobic exercise or a fitness enthusiast, use the RPE scale to become familiar with your perception and description of exercise effort. By using RPE, your exercise sessions will be more effective and more enjoyable.
This low-fat recipe is great for combining leftover turkey and extra garden vegetables.
Serves 6 servings
Calories: 115.34 Calories from Fat: N/A Total Fat: 3.44 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 5.56 g Dietary Fiber: N/A Sugars: N/A Protein: 15.52 g Vitamin A: N/A Vitamin C: N/A
Ingredients
2 cups sliced cooked turkey
4 radishes, thinly sliced
1 carrot, shredded
1 zucchini, sliced and julienned
1 small onion, chopped
2 tablespoons plain yogurt
1 teaspoon Dijon-style prepared mustard
1 teaspoon soy sauce
0.5 teaspoon white sugar
1 small head iceberg lettuce, shredded
1 tablespoon toasted sesame seeds
Directions
1. In a large bowl, combine the turkey, radishes, carrots, zucchini and onion.
2. In a small bowl, whisk together the yogurt, mustard, soy sauce and sugar. Pour dressing over turkey mixture and toss to coat.
3. Divide shredded lettuce among 6 plates, spoon on turkey salad and sprinkle with sesame seeds.
We have found a new dessert topping for all of you lactose intolerants. SOYATOO! Whip Cream is the first aerosol soy-based whip cream. SOYATOO! is a great alternative for regular whip cream, with 40% less fat and gluten free. You can use and add SOYATOO! to all the regular foods you would add whip cream to. During the summer months, take advantage of the fresh produce markets and pick up some fresh strawberries and raspberries to try SOYATOO! with! And the benefits from Soy only add to the attractiveness of this dessert. Check out ceresorganic.com for more information and for information on their other products.
Help your friends add soy to their lives.
