Want To Have A Smooth Night? These Are 5 Foods You Should Never Eat Before Going To Bed Chicken Chicken or any type of protein tends to interfere with your sleep if consumed at night or before bed. This is because digestion typically slows down while you’re sleeping and if […]
Free Weights Vs Machines – Which Are Better For Skinny Guys?
First, machines are not safer, especially Smith machine. Here is a great quote I found on forums from Paul Chek:
People get a pattern overload from using the Smith machine. The more fixed the object, the more likely you are to develop a pattern overload. This is due to the fact that training in a fixed pathway repetitively loads the same muscles, tendons, ligaments and joints in the same pattern, encouraging micro-trauma that eventually leads to injury.
If Johnny Lunchpail always uses a Smith machine for his bench presses, he ends up working the same fibers of the prime movers in the bench press all of the time: triceps brachii, pectoralis major, long-head of the biceps, anterior deltoids, and serratus anterior. But he can’t change the pathway, the bar will always be in the same position.
This commonly leads to chronic injury over time
This commonly leads to chronic injury over time. The weight is stabilized for you. However, the joints operate in multiple planes. Use of the Smith machine, greatly decreases stabilizer activity. That creates a problem when the trainee returns to free-weight training. When that happens, the trainee is exposed to the three-dimensional environment called real life.
Plus, when you work out with machines you lift more weight and you seem to be stronger. But you aren’t really. When the time comes to pick up the couch or push a car in real life, well, you might be surprised..and not in a pleasant way. Not to mention that we as skinny guys already are a bit weaker than others (it sucks but we have to accept this fact and bust our asses to get stronger).
So, a second point against machines is that they don’t include the stabilizer muscles in training and that’s why you can lift more and you are not as strong as you could be if you trained with free weights!
So, the reasons why free weights RULE are:
1. Stabilizer muscles trained, this means more strength, better balance in real life
2. More muscle microtrauma, this means better gains because your body is challenged by the exercises better
3. Best exercises like squats, deadlifts, overhead presses, barbell rows, bench press are done with free weights
4. Allow more variations in the range of motion
But, this doesn’t mean you can’t use machines at all.. not necessarily. Adding leg press to squatting, lunges and straight-leg deadlifts are good. They give your quads a good workout. But this is just an additional exercise and no way it should replace the free weight exercises.
So definitely choose free weights over machines when possible. This will help you grow bigger and stronger and get that beach body faster!
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Those Disney-inspired Halloween make-up looks Are surely enchanting in every manner
The magic of Disney extends tons further than the candy movies and enthralling topic parks. This Halloween, take the notion for dreamy costumes and magical make-up looks from your favored princesses, sidekicks, and villains and rework your self into one of the pleasant.
From Princess Jasmine’s toddler blue eyeliner with a view to take you to a whole new international and the Queen of Hearts’ black and pink makeup in an effort to make you fall in love to Buzz Lightyear’s lime inexperienced eye shadow with a view to take your love for makeup to infinity and beyond, these Disney-stimulated makeup appears are all types of magical.
no matter if you’re a diehard Disney fan, makeup-lover, or a mix among the two, those beauty appears will enchant you long after Halloween. Take a peek at the most captivating Disney make-up thoughts ahead, and prepare to be absolutely mesmerized.
Taking into consideration attempting the Mushroom Blond Hair shade? here’s What You want to recognize
Never combine both fat and
carbohydrate in the absence
A good example of combining carbohydrate and fat is Bread and Butter as well as Chips etc.
Once you start combining these two, you’ll start seeing the immediate transformation in your body.
Of course, belly fat is the same as the fat that is in your body. The only thing is that the fat around the belly is more pronounced and easily noticed than the other parts of the body.
Other things that lead to fat accumulation are bad habits like smoking or eating late at night or eating too much food at a time.
For instance, when you eat late at night, your body will not be able to digest it properly and it will simply convert it to fat and deposit it on your body.
Another factor that leads to belly fat is what is known as baby fat which is the fat that women gather when they are pregnant.
Frankly, most women do not know how to dispose it after giving birth and it gets bigger with each baby they give birth to.
I’ll tell you about how to burn-off those fats later in this report.
Anyway, let’s move on and go straight to shredding those ugly fats in every unwanted areas of the body!
The Truth about Fat Loss
The truth is you simply CANNOT get in top physical, trim and healthy shape (flat-belly) without living in a state of eating healthy, Fat-BURNING meals.
The reason is SIMPLE. It’s because…
Fat Loss Depends on 80% Nutrition
You see, most diets you go on have you doing one thing… Eating the same foods over and over again, and there are no choices for any variety.
But let me tell you something:
Weight Loss, Belly fat Loss and any type of fat Loss Depend on 80% of your Nutrition. Believe it or not, just exercise will NEVER get you that FLAT Belly… you have to change your eating styles. The truth is that you can NEVER out train or out-exercise a bad eating style.
You can exercise for hours as hard as you like in the gym (which isn’t recommended by the way you should be training smarter, not harder) but despite all this effort, if you haven’t keyed in your diet and found a proper nutrition that sets up fat burning in your body, you’re never going to see the results that you’re looking for.
If you want success in weight loss or belly loss, your diet needs to be a Number ONE priority.
But there’s one small catch:
Many people will start up on a diet and see great results initially, but after a few weeks have passed by, things take a turn for the worse.
Either they maintain the diet but it just doesn’t produce the same rate of weight loss that it did before because their metabolism has crashed and you’re burning off calories at a snail’s pace or they fall off the diet due to boredom.
Then, who can really blame you for cheating on a diet such as that with your favorite fufu and soup or a slice of pizza or burger from your favorite fast food joint?
You’re sick and tired of chicken breasts and cucumber and any sane human would need a change of pace. That is why I am here to tell you that… this “SUPER-FAST Fat Loss Diet” will change your life… in fact, you won’t be bored on eating one type of food… you will see a great deal of variety.
Let’s get into business now…
The Role of Fat Burning Foods
Fat Burning foods play a great role in your fat loss. I want you to read this part because it’s very important. Listen to this:
FAT-BURNING are foods that when eaten, your body has to burn more fat by breaking down the nutrient in the food.
For example PROTEIN.
The truth is that protein often contains very high calories. But make no mistake about it… when you have more high-quality protein in your diet, your body will go into a state of burning off more calories naturally.
My point is: Protein helps boost your metabolism so that you have to burn a lot of calories in the hours after consuming it.
And once your body starts expending a large amount of calories to burn that protein, it will lead to SUPER-FAST fat loss.
But wait, You have seen NOTHING yet… inside this guide, I am going to reveal fat burning foods and a meal plan that is designed for maximum fat loss.
Also, you only need the short but intense workouts that I have mentioned inside this guide. It will also help you get that perfect body faster.
Replace Your Diet With Fat-Burning Foods
Now, take note that this is the first stage. You see if you have read every previous page carefully. You should now understand two things:
How excess body fat or belly fat is gained.
Why eating fat-burning foods will lead to fat loss
Do you follow me so far? I hope you do. The next part you should know is a list of foods that will help you burn off fat… in fact, I think you should incorporate them into your diet starting from today.
Here is a healthy LIST of fat-burning foods:
1. Tea (especially Green Tea):
First, I want to make this clear. I do not mean bottled beverages like Bournvita, Milo etc. These are processed and will only make you FATTER. I mean drinking tea the original way… which is… soaking a tea bag (lipton, tava tea, green tea) in a cup of hot water.
Let me share a secret with you:
Drinking a maximum of 4 cups of tea will lead to burning 266 calories… than those who don’t drink tea. DAILY I must add. The reason is because “tea” contains catecins which suppresses the need to eat constantly. So get to drinking more tea today! Also, do not use sugar when drinking tea. You can use honey instead and some powdered milk. Don’t use the normal vaporized milk (that contains a lot of sugar).
The health benefits of eating vegetables have been preached to you from every corner of the earth. Vegetables are low in calories and contain plenty of fiber which fills you up. Some of the vegetables you should be eating daily include spinach, cabbage, and more. Train yourself to be eating these greens! Best of all, a very effective method to speed up the process in your weight loss is by eating more Thermo charged “free” vegetables. These types of vegetables are negative calorie foods. I have already talked about “Negative calorie foods” in my email newsletters… however I will still talk about it again because of those who have not been listening. You see, these Negative calorie foods cause your body to burn more calories than the amount of calories contained in them. And that, my friend, is what eating these “free” vegetables will do to you. These vegetables contain very few calories in them that your body will have to use more calories already stored in it… so as to break them down, digest them as food. These types of “free” vegetables works even when you eat them night… and will increase your metabolism so that you burn more calories at rest as your body burns off more heat after eating them. Let me now talk about some of these vegetables in detail:
These are low in calories and taste great steamed, stir-fried, or eaten raw. They include broccoli, cabbage, cauliflower.
This category of vegetables, with the most common being the cucumber, are also ultra-low in calories but pack in a ton of fiber, making them excellent for fat burning.
These vegetables are also ultra-low in calories and some actually offer added metabolic effects. The ones to focus on
here include eggplant, garden egg, peppers, or tomatoes.
*Green Leafy Vegetables
Green leafy vegetables work great in salads and pack in less than ten calories per cup. They’re also loaded with various nutrients so will keep you in very healthy condition. Stock up on lettuce, waterleaf, pumpkin leaf (ugwu) and spinach (green), etc and add them to your diet on a regular basis.
Finally, the last of our metabolic boosting ’free’ vegetables are root vegetables. These are perfect for providing a nice thermogenic boost to the body, allowing you to burn fat all day long. Carrots, celery or onions are great examples of good root vegetables. These are also going to help to flush the fats out of your system, so are especially important when on a fat loss diet. In a nutshell, here’s a recap of the list of some “free” vegetables available here in Nigeria:
- Bell Peppers any color
- Green beans
- kra or Okro
- Scallion (Green Onion)
- Spinach or Green Tomato
Oh! Wait… I almost forgot… the reason why these veggies are called free is because… you can eat almost any amount of these vegetables as much as you want. The reason for this because of what they do to your body when you eat them.
Here’s a little known fact: Eating eggs for breakfast will help you lose more weight than when you eat any sort of bread. Another fact: It has vitamin B12 that helps speed up your metabolism rate. Remember to eat your eggs whole, i.e. With the Yolk because the Yolk contains the most nutritious and healthy part of the egg. In fact, egg whites contain almost zero micronutrients when compared to the egg yolks. These micro-nutrients as well as healthy fats that you obtain from the egg yolks help to control your appetite, balance fat-burning hormones, and HELP you to burn body fat and burn belly fat! At least 3 eggs per day will do a lot for you.
Just like I said earlier, your body burns more calories in the form of protein. Fishes are chock full of protein and Omega 3s. The best types of fish you should eat are Sardine, Salmon, Trout, Tilapia, Mackerel, Whitefish, and the likes. Also, other seafoods like crabs, prawn, shimps etc. are good sources of protein that will accelerate fat loss and flat belly.
You can eat carrots, pineapples, pawpaw, orange, watermelon etc. These fruits fill you up fast and help you not to fill hungry and since they do not
produce any amount of fat, you are able to burn more calories and reduce your body fat.
I had to mention this one separately because it is a fruit you have to fall in love with. Eating bananas is going to help your body in a lot of ways apart from helping you to avoid fat gain. Now, before I go on… I will like to answer this question: Are Ripe Bananas Fattening? The simple truth is, there is no fruit eaten in its natural form that is going to help you gain fat when taken in its raw form. You are free to eat Bananas to your heart’s desire without any guilt feeling because it’s natural and very healthy.
Here are a few reasons why Bananas are not fattening;
- Banana is never stored in your body as fat because it digests easily.
- No fruit in its natural state is fattening, ripe or unripe.
- Bananas generally take about 45 minutes to digest while other fruits take 15 minutes, which explains why people who eat banana say they feel heavy, but you are okay after 45 minutes.
- If you take a breakfast of bananas and other fruits, you will ] notice a drastic change in weight loss in one week.
Bananas are rich in minerals like potassium, zinc and vitamin A, Vitamin C, and these components don’t make people fat, but healthy.
Bananas are detoxifiers because it is a source of fiber and helps in constipation; hence it helps in losing weight and not in gaining fat.
For best results, it is best to eat Bananas on an empty stomach and it is pertinent you follow this each time you consume your banana because of the following reason. It takes 45 minutes for Bananas to digest, Cooked food takes about 3 hours, therefore when you take Banana with cooked food, it will take the same 3 hours for the Banana to digest because it is taken the same time with the real food. So it is always better to wait 45 minutes after eating Banana before you can eat any other cooked food. That way, you will never experience any weight gain. Of course, the above list of foods is not just the only food you should be eating. What I just armed you with above is a list of healthy foods you can start eating starting today.
You will still have to combine it with a little carbohydrate and healthy fat.
Now, let’s take a step further… the next thing I am going to show you is how to change your eating habits and effective tips you will need to use in your fat loss cooking.
Changing Your Eating Habit.
The next part I want you to know about is the simple but effective tips you will need to follow to succeed in your fat loss. But before I jump into details, let me say this… you will need to follow these guidelines closely. Yes all of them are important and you are going to succeed by using them.
Here’s the list of effective tips that will help you:
1. Eat Every 2 to 3 hours:
It’s not only what you eat but also how much and when you eat it that makes the difference. This is how it works. If you keep adding logs to a fire gradually then you will keep it burning steadily throughout the day; on the other hand, if you throw them all into the fire, it will expand out of control and you won’t be burning all day long. This is why you must spread your meals out to keep your body burning the fat.
You need to eat every two to three hours for as long as you’re up. Aim for 3 major meals a day and 3 snacks (one mid-morning, one mid-afternoon, and one in the evening).
2. Always Eat a Complete Source of Protein With Every Meal: As I said earlier, your body burns more calories in the form of protein. Therefore, you should eat every meal with a good source of protein. By now you should understand the role protein plays in your weight loss which is to increase/boost your metabolism (recall: metabolism is the rate at which your body uses up energy/calorie to burn fat). You must include it in your diet if you want to lose weight fast.
Here are a few examples of quality protein sources you can add to your diet starting from today: Eggs, lean red meat (lean beef, bush meat or game meat), chicken and poultry, pork and fish.
3. Eat More Vegetables:
I think this one is no longer new to you. Earlier, I have already given you a list of easy to access vegetables that you should eat “freely”. You see, eating these vegetables contains certain properties that will boost your metabolism and cause your body to burn more calories at rest. You will need to eat a least 4 – 6 cups of vegetables every day to ensure maximum fat burning.
4. Avoid Junk Foods:
The truth is that you will need to stop eating junk foods… it will do no good in your weight loss progress. There’s actually a way to avoid even craving for such foods. It is by carrying snacks along with you. Of course, snacks here do not refer to junks. It means foods that are handy like fruits. Fruits are ideal such as oranges, garden egg, tangerines, banana e.t.c. Nuts e.g. walnuts(source of good fat), vegetables e.g. carrots, cucumber e.t.c.
There’s actually one EXCEPTION when eating junk foods.
That is what leads us to CHEAT DAYS.
What does it mean?
It means that on days like Saturday or Sunday… you are allowed to eat any food you crave for (junk foods, your favorite meals) until you are satisfied.
The carbohydrate and sugars in the meal will be used for repair and glycogen restoration and the calories are less damaging given the fact you just exercised heavily.
If you’re going to eat these foods, this is the best time to do it. It’s a little reward once a week (no more) for eating clean and working hard.
The Cheat day is often followed by what is known as a Fast Day.
The purpose of the post-cheat Fast Day is to create a massive calorie deficit while the body is uber primed to burn fat, and that’s exactly why its positioned after a leptin-boosting Cheat Day.
The post-cheat day (Fast Day) is a 33-hour fast. On this day you will consume nothing but fluids (non-calorie beverages like green tea, no milk or sugar in moderation are OK, but water is the recommended beverage).
You do not break the fast by 6 pm but the next day when you wake up in the morning anytime from 5 a.m and you can eat the type of meal found in your meal plan.
5. Eat a Source of Healthy Fat with Almost Every Meal
No doubt, your body requires a certain degree of fat. The scary part is that if you do not provide it… this will lead to additional storage of fat. Healthy fats raise your metabolism and actually make your body burn off more fats. Because of its calorie density at 9 calories for 1g of fat, it’s very easy to reach your daily needs, just start cooking with oils like olive, coconut, or macadamia nut oil, eat more nuts. Another great source of healthy fat in fruits is Avocado pears, Walnut, and cashew.
Fish oil is also another source of healthy fat that you absolutely must consider with regard to your fat intake. Fish oil is a great source of essential fatty acids and is going to provide numerous benefits for the body. In addition to this, fish oil will also help to optimize the metabolic rate so that you will burn more body fat off over the entire course of the day. So eat lots of fish (Boiled, grilled, etc… but NEVER fried).
6. Eat good sources of Carbohydrate
I want you to take note that you will not add weight or get fat by eating carbohydrates in the right quantities. Good sources of carbohydrates include complex carbohydrates, fibrous carbs, and whole carbs. Also, you should note that the best times to eat these complex carbohydrates are during morning and mid-morning.
Here is just a shortlist of carbohydrates you should eat as part of a
1. White potatoes
2. Red potatoes
3. 100% Whole Wheat
4. 100% Whole grain cereals
5. Sweet potatoes
7. Brown rice (long grain/basmati)
7 Stop cooking your meals with these fat-storing ingredients:
There’s actually one BIG problem in flat belly cooking… which is… people are making the mistake of cooking their meal with fat-storing ingredients instead of fat burning ingredients. Here are examples of such ingredients you MUST avoid at all cost:
1. Red Palm oil
3. Vegetable oil
4. Salad cream/Mayonnaise
These ingredients are not only high in calories and fat but they also contain unsaturated ugly fat.
Unfortunately, when you use them to prepare your meals… it will lead to accumulation and storage of fat, they will become visible later and called belly fat, body fat, flabby arms (Christian mother arm), etc. The trick is to use the healthy oil I mentioned earlier for your cooking which is virgin olive oil and coconut oil. You can use these oils to cook your favorite meals and it will convert them from fat-storing to fat-burning foods.
8. Add SPICES to your cooking:
Spices will boost the rate at which your body burns fat…and, of course, add great taste to your foods. But remember that they must be used in moderation.
Let me give you a bit of an idea of spices that you should add to your cooking. Some of them are:
2. Black Pepper (Ghana pepper)
5. Red pepper
These spices help to detoxify your body so that you can burn off fat effectively. But that is not all.
These spices are also known to boost your metabolism as high as between 8% – 25% that will lead to accelerated fat loss. Now that you know these secrets… the next part of this guide will show you fat-burning exercises that will tremendously increase your fat-loss.
I know… when a LOT of people hear ‘exercise’ in fat loss… they become scared. However, it’s not your fault. I know a lot of women have stressful jobs, kids to attend to and busy schedules. Indeed these are what make it difficult.
No wonder, a lot of women have wasted their money buying useless weight-loss teas, drugs, diet cokes, etc.
The fact remains that:
Exercise is needed to burn excess body fat. Simple!
Exercise is also needed in order to tone the muscles of your tummy to give you a flat and good looking stomach.
I said that because there are a lot of women out there who do not have excess belly fat but their stomach looks flabby and ugly.
The exercises I am about to introduce you to are powerful and you
do not need to go to a gym to do them.
These exercises are GUARANTEED to burn the fat right out of your body and you do not have to spend a lot of time doing them.
As a matter of fact, the longest of these workouts is just 15 minutes. That means you can quickly go through it when you wake up in the morning.
I want to ask you for a FAVOUR at this stage. The FAVOUR is not for me. It is for you.
Please and please, NEVER give in to the temptation to stop any of the workouts. Make sure you do all the workouts and complete them each day following the workout plan in this manual.
And to start with, you will need to watch some videos online that will show you how each of these exercises are been done.
Please, make sure you watch these VIDEOS before you try any of the
exercises. Kindly, find below the link to the videos:
EXERCISE VIDEOS TO WATCH OR DOWNLOAD
1. How to do Squat jump:
2. How to do Push up:
3. How to do Baby Burpee:
4. Thigh And Hip Exercises
5. Arms Exercise
Once you are done watching them, the next page will show you the
exact work out plan.
The SUPER-FAST Fat Loss Workout Plan without Going to the Gym
You do not need any equipment to start doing these exercises. What you need is just an open area like your living room or your lawn.
There are 6 exercises that are contained inside this workout. I’ve already listed all of them earlier above. (Click on each of the exercises mentioned above to watch the video that explains how each of them is being done. Note that you will need an internet connection for this)
Warm-Up before the workout with 3-5 minutes of jumping jacks or jogging in place. Also, try and be FAST when doing these exercises. It’s about intensity.
Squat: 25 reps or as many as possible before a rest is needed – whichever comes first.
Hop Scotch: 30 seconds of max effort.
Push Up: 25 reps or as many as possible before a rest is needed – whichever comes first.
Hop Scotch: 30 seconds of max effort.
Repeat cycle 4 – 8 rounds.
Baby Burpee: 30 seconds of work, 30 seconds of rest.
Repeat 4 – 12 times.
Lunge: 15 reps each leg or as many as possible.
Hop Scotch: 30 seconds.
Push Up: 25 reps or as many as possible.
Hop Scotch: 30 seconds. Repeat cycle 4 – 8 rounds.
Squat Jump: 30 seconds of work, 30 seconds of rest.
Repeat 4 – 12 times.
Lunge: 10 reps each leg. Baby Burpee: 10 reps.
Repeat 5 – 7 times.
Squat Jump: Max reps in 10 minutes. Rest as needed and keep track of the reps completed. Try to beat rep count each time this workout comes up.
Tabata Intervals of the following:
NOTE – A Tabata is 20 seconds of one exercise (quick pace) followed by 10 seconds of rest. You should do this for each exercise for 4 minutes. Your entire workout will take 16 minutes.
Follow 4 days on, one day off, 3 days on, one day off cycle as
The Workout Plan
Day 5. OFF
Day 9. OFF
Day 14. OFF
Day 18. OFF
Day 23. OFF
Day 27. OFF
NOTE: Never Give In To The Temptation To Pause or Stop Your
Workouts.Fix your eyes on the end result. Finish your workouts.
You might look at yourself after a few days of starting and it might look as if nothing is happening.
That is a lie, you are losing fat but you need to continue to get rid of more of it to the stage where everybody starts to comment on the changes taking place in your body.
Super Fast Fat Loss Meal Plan & Diet
Let’s get this straight right now: Diet is THE most important component of your fat loss journey. I have attached a guide that gives you a meal plan that you are going to follow to achieve your fat loss goal.
Here is a list of the fruits you would like to get:
7. Garden eggs
11. Avogadro pear
Of course, not all of them would be available all the time due to their seasons.
Next, you would also be eating a lot of vegetables too. Here is a shortlist of the vegetables you will need in your meal plan:
2. Ugu (Pumpkin leaves)
You will find out the rest inside your meal plan.
Next, you will also be drinking a lot of green tea too as well. I am talking about Lipton or Top tea or any other leaf tea that you have at your place. Apart from these ones, you can also eat the normal foods that you eat in a small proportion of course. Resist the urge to binge on foods if you are the type.
Note that you are not allowed to eat a lot of food at once. You should break down your food to like 5-6 times in a day.
Also, watch out for rice, bread, baked foods, Indomie, spaghetti, and other starchy foods. Only take a very small amount of these.
In your meal plan, you will notice that I included breakfast in all day. Note that the purpose of the breakfast is to kick off your metabolism and help your body work in a way that helps you to burn fat.
When burning fat, breakfast is the most important food!
EXTRA TIP – If you are the kind of person who likes been filled up, then you can do that with fruits, tea, vegetables or water. There is no way those ones would add to your fat.
When you wake up, be sure to drink a cup of water, eat a banana or any other solid fruit and exercise for the next 15-30 minutes depending on how much time you have. If you do not have enough time, you can break your exercise time into 2.
You exercise for 15 minutes in the morning and 15 mins in the evening if it is convenient for you. The secret is to adjust yourself.
Eat breakfast as early as possible but make sure that it is not heavy.
The next part of this guide deals with fat-burning recipes and how to prepare them.
List of the TOP Fat-Burning Nigerian Soups & Stews
Here is a quick list of the Top fat-BURNING Nigerian soups and stews.
· Tomato sauce
· Efo Riro
· Pepper soup
· Egusi Pepper soup
Here are just some spices you can use:
- Smoked Fish
- Stock Fish
- Locust beans “iru” or oil bean seed e.t.c
Super Foods For Healthy Hearts
When February rolls around, our thoughts immediately turn to hearts. Chocolate hearts, diamond hearts, candy hearts, heart-shaped pizza, and heart-bedazzled gifts. But to fully enjoy these things for the long haul, we should be considering our own hearts.
Turmeric-Soaked Chickpeas with Garlic Tahini
This recipe makes more chickpeas than you will need, but you will want to use the excess over and over in soups, salads and to make a flavorful hummus.
1 pound dried
1 tablespoon dried turmeric powder
6 cups water
¼ cup tahini
2 cloves garlic, peeled and crushed into a paste
Big squeeze of fresh lemon juice
5 tablespoons water, or more
1 bunch of broccoli, trimmed
1 bunch of chives, minced
¼ cup toasted
4-5 big handfuls of arugula
1-2 tablespoons extra virgin olive oil
1. Rinse the dried chickpeas thoroughly. Combine in a large bowl with the turmeric powder and water. Soak six hours or overnight. Transfer everything, including the soaking water, to a thick-bottomed pot. Add extra water if needed to cover the chickpeas by an inch. Bring to a boil, and then dial back the heat to simmer until the chickpeas have cooked through — 40-60 minutes. If there’s extra liquid, go ahead and drain it. Season with salt to taste.
2. Whisk the tahini, garlic, lemon, and water together in a small bowl. Keep whisking until the mixture thickens. Set aside. Bring a medium saucepan of water to a boil, salt well, and cook the broccoli until it brightens and becomes a bit tender, just a minute or two. Drain.
3. In a large bowl, gently toss the broccoli, chives, pinenuts, and arugula with the olive oil. Season with salt, to taste. Slather the tahini mixture across a large platter and serve the chickpea and broccoli mixture on top of it.
— Adapted from 101cookbooks.Com
JOHN CLANTON Slow-Roasted Salmon with Fennel, Citrus and Chiles
Serves 4 to 6
Don’t bother trying to divide this fillet into tidy portions. Instead, use a spoon to break it into perfectly imperfect pieces. Also, feel free to try this with cod, halibut or other thick, firm fish.
1 medium fennel bulb, thinly sliced
1 blood or navel orange, very thinly sliced, seeds removed
1 Meyer or regular lemon, very thinly sliced, seeds removed
1 red Fresno chile or jalapeño, with seeds, thinly sliced
4 sprigs dill, plus more for serving
Kosher salt and coarsely ground black pepper
1 2-pound skinless salmon fillet, preferably center-cut
¾ cup olive oil
Flaky sea salt (such as Maldon)
1. Preheat oven to 275 degrees. Toss fennel, orange slices, lemon slices, chile and dill sprigs in a shallow 3-quart baking dish; season with kosher salt and pepper. Season salmon with kosher salt and place on top of the fennel mixture. Pour oil over.
2. Roast until salmon is just cooked through (the tip of a knife will slide through easily, and flesh will be slightly opaque), 30-40 minutes for medium-rare.
3. Transfer salmon to a platter, breaking it into large pieces as you go. Spoon fennel mixture and oil from baking dish over; discard dill sprigs. Season with sea salt and pepper and top with fresh dill sprigs.
— Adapted from Bon Appetit
John Clanton Kale Pesto with Whole Wheat Pasta
Serves 4 to 6
Kale plays the starring role in this flavor-packed sauce. Serve with whole wheat pasta, spoon over a baked potato or mix into the diced chicken (or tuna) for a healthier take on chicken salad.
1 large bunch Tuscan kale, ribs and stems removed
12 ounces farro pasta or whole wheat pasta
⅓ cup raw pistachios
¼ cup extra-virgin olive oil, plus 2 tablespoons, separated
1 garlic clove
1 ounce Parmesan, finely grated, plus more for serving
Freshly ground black pepper
1. Cook kale leaves in a large pot of boiling salted water until bright green and wilted about 30 seconds. Transfer to a rimmed baking sheet with tongs; keep water boiling. Let kale cool slightly, then wring out excess water with your hands.
2. Cook pasta in a pot of boiling water, stirring occasionally, until al dente.
3. Blend nuts, ¼ cup oil, garlic and ⅓ cup water in a blender or food processor until very smooth.
4. Add kale and 1 ounce Parmesan. Purée, adding water one tablespoon at a time as needed, until smooth. Transfer pesto to a large bowl.
5. Using tongs, transfer pasta to bowl with pesto; add remaining oil and ⅓ cup pasta cooking liquid. Toss, adding more pasta cooking liquid by the tablespoonful if needed, until sauce coats pasta.
6. Divide among bowls; top with more Parmesan and a few grinds of pepper.
— Adapted from Bon Appetit
John Clanton Creamy Roasted Tomato Soup
Tomatoes have two key nutrients that have a big impact on heart health: lycopene and potassium. Some research shows that lycopene may lower LDL, or “bad” cholesterol, and keep blood from clotting, which lowers stroke risk.
6 ripe Roma tomatoes, cored and cut in half
1 red bell pepper, cored and seeded, cut into strips
2 teaspoons olive oil
½ medium onion, small dice
2 carrots, small dice
2 ribs celery, small dice
3-4 garlic cloves, minced
3 tablespoons nutritional yeast
Pinch of red pepper flakes (optional)
1 (15-ounce) can (no salt added) white beans, drained
1 cup no-salt vegetable broth, plus more if needed
1 (6-ounce) can no-salt tomato paste
1 (12-ounce) can low-sodium V8 juice
1 tablespoon Italian herb blend
½ teaspoon black pepper
½ cup plain unsweetened almond yogurt (or plain unsweetened plant-based yogurt)
1. Preheat oven to 400 degrees. Line a sheet pan with foil. Place tomatoes cut side down, along with peppers, on the foil-lined sheet pan. Spritz lightly with cooking spray. Roast until very soft and beginning to blacken in a few places, 20-25 minutes. It may be necessary to broil the vegetables toward the very end to achieve the roasted appearance.
2. Meanwhile, heat olive oil over medium-high heat in a large saucepan or stockpot until shimmering. Add onion and cook until translucent, 2 to 3 minutes. Add carrots, celery, and garlic. Sauté until carrots are softened, about 5 minutes.
3. Place roasted vegetables (and all the pan juices), sautéed vegetables, yeast, pepper flakes and beans in the pitcher of a high-powered blender. Blend until very smooth, adding a bit of vegetable stock as needed.
4. Return mixture to saucepan and whisk in tomato paste, V8 juice, herbs, and black pepper. Bring to a simmer, add additional vegetable broth if needed to thin to desired consistency. Stir in yogurt. Heat through but do not boil.
— Adapted from OU Culinary Medicine
John Clanton Edamame Hummus
Makes about 3 cups
Make this as-is or switch up the herbs and spices to your liking — the zippy flavors will reduce the need for added salt. Serve this veggie-heavy dip with crudités, such as carrots, celery or endive leaves as a healthy snack or light meal. For heavier fare, smear over toast before topping with avocado, mix with pasta or cooked spaghetti squash or stir into salads.
¼ cup fresh lemon juice
¼ cup tahini
3 cloves garlic
½ cup chopped
cilantro, basil or other herbs
½ teaspoon ground cumin
¼ teaspoon ground cayenne pepper
2 cups shelled
1. Combine lemon juice, tahini and garlic in the food processor and pulse until smooth.
2. Add herbs, cumin and cayenne and process until smooth, adding water a tablespoon at a time if it is too thick.
3. Add edamame and process until smooth
25 Light Spring Recipes That Make The Most Of This Season’s Produce
Spring is here! Prepare for April showers, budding flowers, and these delicious spring recipes full of the season’s finest vegetables, plus plenty of ideas to add to your Easter dinner spread and your Mother’s Day menu.
From easy spring appetizers to the ultimate mains for an easy Easter feast, these tasty recipes are sure to utilize peas, asparagus, carrots, and all kinds of other fresh veggie goodies. In the mood for a light spring salad? Try our Charred Snap Peas With Creamy Tarragon Dressing as a light and healthy lunch idea or an easy side. If you’re on the hunt for festive Easter recipes, we’ve collected plenty of egg recipes, plus some easy starters to impress your whole family. No matter your plans this season, these (mostly!) healthy spring recipes are sure to impress.
Nutrition Expert Shares Heart-healthy Recipes Using Avocado
DENVER — Are you eating right to prevent heart disease? There are simple and fun ways to upgrade your diet to reduce your risk of heart disease.
Avocados provide good fats and are a good source of fiber. As recommended by the American Heart Association, replace saturated fats with unsaturated fats.
1/3 medium avocado:
- 6 grams of good fats
- >75% monounsaturated fats
- 3 grams of dietary fiber
A few recipe ideas:
- Baked avocado fries
- Pumpkin avocado coconut snacks
- Avocado chocolate pudding with crushed almonds and berries
Baked avocado fries
- 1 medium avocado, cut into slices
- Panko breadcrumbs
Preheat oven to 400 degrees F. Grease a baking pan with nonstick cooking spray or olive oil. Cut avocado into slices. Have three separate bowls with flour, one egg (beaten) and panko breadcrumbs. Dip each avocado slice into the flour, then into the egg mixture, and finally into the panko breadcrumbs pressing to coat well. Place on the baking dish and bake for 10-12 minutes.
Pumpkin avocado coconut snacks
- 1 ¼ c. Rolled oats
- 1 medium avocado
- ½ c. Pumpkin puree
- ¼ c. Coconut flakes
- Ground cinnamon
Blend all ingredients in a food processor. Store in the refrigerator for one hour to get the mixture cold. Roll 10 balls and store in an airtight container for up to two days.
Avocado chocolate pudding with almonds and berries
- 1 large avocado
- 1 Tbsp. Cacao powder
- 1 tsp. Agave nectar
- 1/3 c. Oat milk
- Almonds and fruits on top
Blend all ingredients except the almonds and fruits until smooth. Place in the refrigerator until ready to serve. Garnish with almonds and fruits.